Results 4,051 to 4,065 of 4675
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10-26-2017, 06:28 AM #4051
Mesocycle #6
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
Incline dumbbell bench press
90's x 10 (4 Sets)
1 arm suit case rows
2-25’s x 8 (3 Sets)
2-25 x 8+4+3 (Rest Pause)
Upright row (Pull to Sternum)
80 x 8(3 Sets)
80 x 8+4+2 (Rest Pause)
Hammer Strength High Row
2-25’s/Side x 10 (3 Sets)
2-25’s/Side x 10+4+3 (Rest Pause)
Dumbbell Lateral Raise
35’s x 8 (3 Sets)
35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)
Seated Incline Dumbbell Curl
25’s x 8 (3 Sets)
25’s x 8+4+3 (Rest Pause)
Cable Tricep Extension
140 x 10 (3 Sets)
140 x 10+4+3 (Rest Pause)
Post-Workout:
Black Bean Stirfry:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-28-2017, 06:31 AM #4052
Mesocycle #6
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
Smith Squat
225 x 12 (3 Sets)
225 x 12+4+3 (Rest Pause)
V squat machine
160 x 12 (3 Sets)
160 x 12+6+3 (Rest Pause)
Leg Extension
50 Each Leg x 15 (3 Sets)
50 Each Leg x 15 + 5 + 3 (Rest Pause)
Single Leg Prone Leg Curl
40 Each Leg x 15 (3 Sets)
40 Each Leg x 15 + 6 + 3 (Rest Pause)
Donkey Calf Raise
3 Plates x 10 (3 Sets)
3 Plates x 10+5+3 (Rest Pause)
Leg Press Calf Press
3 Plates/Side x 10 (3 Sets)
3 Plaets/Side x 10+6+3 (Rest Pause)
Post-workout:
Strawberry Shortcake Mugcake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-29-2017, 06:31 AM #4053
Mesocycle #6
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
Meadows Row
45 x 12 (4 Sets)
T bar row
5-25’s x 12 (3 Sets)
5-25’s x 12+5+3 (Rest Pause)
Single Arm Straight arm push downs
15 x 15 (2 Sets)
15 x 15+5+3 (Rest Pause)
Bent over dumbbell rows
70’s x 15 (3 Sets)
70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)
Single Arm Cable Pulldown
25 Each Hand x 15 (3 Sets)
25 Each Hand x 15+9+3 (Rest Pause)
Post-Workout:
IHOP Limited Edition Latte Lovers Pancakes + Pumpkin Pancakes:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-30-2017, 02:24 PM #4054
Mesocycle #6
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
Smith incline Barbell Bench Press
225 x 5 (3 Sets)
225 x 5 +3 + 2 (Rest Pause)
Seated cable rows close grip (Mid Back Focus)
110 x 8 (3 Sets)
110 x 8 + 4 + 3 (Rest Pause)
Smith Barbell Row (Pull To Chest)
3-25's/Side x 5 (2 Sets)
3-25's/Side x 5+3+2 (Rest Pause)
Close grip v bar pull downs (Mid Back)
110 x 6 (3 Sets)
100 x 8+3+2 (Rest Pause)
HS Shoulder Press
130 x 5 (2 Sets)
130 x 8+5+3 (Rest Pause)
EZ Bar Curl
90 x 6 (2 Sets)
90 x 6+3+2 (Rest Pause)
Floor Skullcrusher
125 x 6 (2 Sets)
125 x 6+2+2 (Rest Pause)
Post-Workout:
Hot Cocoa Oreo's
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-01-2017, 06:29 AM #4055
Mesocycle #6
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
Squat
365 x 5 (4 Sets)
Hack squat
3 Plates/Side x 5 (3 Sets)
3 Plates/Side x 5+4+3 (Rest Pause)
Leg Press
8 Plates/Side x 10 (3 Sets)
8 Plates/Side x 10+6+4 (Rest Pause)
Lying Leg Curl
140 x 8 (3 Sets)
140 x 8+4+3 (Rest Pause)
Seated Calf Raise
2 Plates x 10 (3 sets)
2 Plates x 10+6+4 (Rest Pause)
Post-Workout:
Meatball Subs
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-03-2017, 06:27 AM #4056
Mesocycle #6
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
Incline dumbbell bench press
90's x 10 (4 Sets)
1 arm suit case rows
2-25’s x 8 (3 Sets)
2-25 x 8+4+3 (Rest Pause)
Upright row (Pull to Sternum)
80 x 8(3 Sets)
80 x 8+4+2 (Rest Pause)
Hammer Strength High Row
2-25’s/Side x 10 (3 Sets)
2-25’s/Side x 10+4+3 (Rest Pause)
Dumbbell Lateral Raise
35’s x 8 (3 Sets)
35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)
Seated Incline Dumbbell Curl
25’s x 8 (3 Sets)
25’s x 8+4+3 (Rest Pause)
Cable Tricep Extension
140 x 10 (3 Sets)
140 x 10+4+3 (Rest Pause)
Post-Workout:
Overnight Oats
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-04-2017, 06:36 AM #4057
Mesocycle #6
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
Smith Squat
225 x 12 (3 Sets)
225 x 12+4+3 (Rest Pause)
V squat machine
160 x 12 (3 Sets)
160 x 12+6+3 (Rest Pause)
Leg Extension
50 Each Leg x 15 (3 Sets)
50 Each Leg x 15 + 5 + 3 (Rest Pause)
Single Leg Prone Leg Curl
40 Each Leg x 15 (3 Sets)
40 Each Leg x 15 + 6 + 3 (Rest Pause)
Donkey Calf Raise
3 Plates x 10 (3 Sets)
3 Plates x 10+5+3 (Rest Pause)
Leg Press Calf Press
3 Plates/Side x 10 (3 Sets)
3 Plaets/Side x 10+6+3 (Rest Pause)
Post-Workout
Protein Pancakes & Whip Cream
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-05-2017, 06:28 AM #4058
Mesocycle #6
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
Meadows Row
45 x 12 (4 Sets)
T bar row
5-25’s x 12 (3 Sets)
5-25’s x 12+5+3 (Rest Pause)
Single Arm Straight arm push downs
15 x 15 (2 Sets)
15 x 15+5+3 (Rest Pause)
Bent over dumbbell rows
70’s x 15 (3 Sets)
70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)
Single Arm Cable Pulldown
25 Each Hand x 15 (3 Sets)
25 Each Hand x 15+9+3 (Rest Pause)
Post-Workout:
Graeter's Black Raspberry Chocolate Chip:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-07-2017, 06:41 AM #4059
Mesocycle #6
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
Smith incline Barbell Bench Press
225 x 5 (3 Sets)
225 x 5 +3 + 2 (Rest Pause)
Seated cable rows close grip (Mid Back Focus)
110 x 8 (3 Sets)
110 x 8 + 4 + 3 (Rest Pause)
Smith Barbell Row (Pull To Chest)
3-25's/Side x 5 (2 Sets)
3-25's/Side x 5+3+2 (Rest Pause)
Close grip v bar pull downs (Mid Back)
110 x 6 (3 Sets)
100 x 8+3+2 (Rest Pause)
HS Shoulder Press
130 x 5 (2 Sets)
130 x 8+5+3 (Rest Pause)
EZ Bar Curl
90 x 6 (2 Sets)
90 x 6+3+2 (Rest Pause)
Floor Skullcrusher
125 x 6 (2 Sets)
125 x 6+2+2 (Rest Pause)
Post-Workout:
Pumpkin Muffins:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-08-2017, 06:25 AM #4060
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
Squat
365 x 5 (4 Sets)
Hack squat
3 Plates/Side x 5 (3 Sets)
3 Plates/Side x 5+4+3 (Rest Pause)
Leg Press
8 Plates/Side x 10 (3 Sets)
8 Plates/Side x 10+6+4 (Rest Pause)
Lying Leg Curl
140 x 8 (3 Sets)
140 x 8+4+3 (Rest Pause)
Seated Calf Raise
2 Plates x 10 (3 sets)
2 Plates x 10+6+4 (Rest Pause)
Post-Workout:
Bread Pudding
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-10-2017, 06:35 AM #4061
Mesocycle #6
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
Incline dumbbell bench press
90's x 10 (4 Sets)
1 arm suit case rows
2-25’s x 8 (3 Sets)
2-25 x 8+4+3 (Rest Pause)
Upright row (Pull to Sternum)
80 x 8(3 Sets)
80 x 8+4+2 (Rest Pause)
Hammer Strength High Row
2-25’s/Side x 10 (3 Sets)
2-25’s/Side x 10+4+3 (Rest Pause)
Dumbbell Lateral Raise
35’s x 8 (3 Sets)
35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)
Seated Incline Dumbbell Curl
25’s x 8 (3 Sets)
25’s x 8+4+3 (Rest Pause)
Cable Tricep Extension
140 x 10 (3 Sets)
140 x 10+4+3 (Rest Pause)
Post-Workout:
French Toast, Sludge & Strawberries + Eggs
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
11-11-2017, 06:26 AM #4062
Mesocycle #6
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
Meadows Row
45 x 12 (4 Sets)
T bar row
5-25’s x 12 (3 Sets)
5-25’s x 12+5+3 (Rest Pause)
Single Arm Straight arm push downs
15 x 15 (2 Sets)
15 x 15+5+3 (Rest Pause)
Bent over dumbbell rows
70’s x 15 (3 Sets)
70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)
Single Arm Cable Pulldown
25 Each Hand x 15 (3 Sets)
25 Each Hand x 15+9+3 (Rest Pause)
Post-Workout:
Protein Ice Cream & Protein Peanut Butter Cups
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
11-12-2017, 06:24 AM #4063
Mesocycle #6
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
Meadows Row
45 x 12 (4 Sets)
T bar row
5-25’s x 12 (3 Sets)
5-25’s x 12+5+3 (Rest Pause)
Single Arm Straight arm push downs
15 x 15 (2 Sets)
15 x 15+5+3 (Rest Pause)
Bent over dumbbell rows
70’s x 15 (3 Sets)
70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)
Single Arm Cable Pulldown
25 Each Hand x 15 (3 Sets)
25 Each Hand x 15+9+3 (Rest Pause)
Post-Workout:
Haagen Dazs Peanut Butter Salted Fudge
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
11-13-2017, 08:00 AM #4064
Mesocycle #6
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 incline Barbell Bench Press
225 x 5 (3 Sets)
225 x 5 +3 + 2 (Rest Pause)
Seated cable rows close grip (Mid Back Focus)
110 x 8 (3 Sets)
110 x 8 + 4 + 3 (Rest Pause)
Smith Barbell Row (Pull To Chest)
3-25's/Side x 5 (2 Sets)
3-25's/Side x 5+3+2 (Rest Pause)
Close grip v bar pull downs (Mid Back)
110 x 6 (3 Sets)
100 x 8+3+2 (Rest Pause)
HS Shoulder Press
130 x 5 (2 Sets)
130 x 8+5+3 (Rest Pause)
EZ Bar Curl
90 x 6 (2 Sets)
90 x 6+3+2 (Rest Pause)
Floor Skullcrusher
125 x 6 (2 Sets)
125 x 6+2+2 (Rest Pause)
Post-Workout:
Rice Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
11-15-2017, 06:27 AM #4065
Mesocycle #6
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
Squat
365 x 5 (4 Sets)
Hack squat
3 Plates/Side x 5 (3 Sets)
3 Plates/Side x 5+4+3 (Rest Pause)
Leg Press
8 Plates/Side x 10 (3 Sets)
8 Plates/Side x 10+6+4 (Rest Pause)
Lying Leg Curl
140 x 8 (3 Sets)
140 x 8+4+3 (Rest Pause)
Seated Calf Raise
2 Plates x 10 (3 sets)
2 Plates x 10+6+4 (Rest Pause)
Post-Workout:
Strawberry Shortcake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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