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  1. #4186
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    Mesocycle #9
    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




    Lying Leg Curl:
    170 x 10 --> 140 x 10 ---> 100 x 10 + 20 Seconds Iso-Tension


    V-Squat: (3:1:1:1)
    130 x 8
    170 x 8
    200 x 8
    220 x 8
    280 x 8




    Leg Extension (1:3:1:1)
    30 Each Leg x 10
    40 Each Leg x 10
    50 Each Leg x 10
    60 Each Legs x 10 --> 50 x 10 --> 40 x 10 + 20 Partials


    DB Stiff Leg Deadlifts:
    120's x 10 (4 Sets)




    Post-Workout:
    Peanut Butter Cereal Milk Cinnamon French Toast Pancakes:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4187
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    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




    Single Arm Pushdowns:
    30 x 12 (3 Sets)


    Single Arm Overhead Extensions:
    30 x 10 (3 Sets)


    Smith Close Grip Bench (3:1:1:1)
    225 x 10 (3 Sets)


    EZ Bar Curl:
    ** 30 Second Rest **
    75 x 10 (4 Sets)


    Incline Concentration Curl:
    25's x 10 (4 Sets)


    EZ Bar Preacher Curl:
    80 x 10 (4 Sets)


    Post-Workout:
    Indian Chicken Fried Rice + Poached Egg
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4188
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    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




    A1: HS Machine Chest Press:
    3 Plates/Side x 8


    A2: HS Dips:
    3 Plates/Side x 12 (3 Sets)


    A3: Cable Crossover:
    20 Each Hand x 12 (3 Sets)


    B1: Chins:
    BW x 10 (5 Sets)


    B2: DB Shrugs:
    130's x 10 (5 Sets)


    Close Low Row:
    100 x 8 (3 Sets) w/ 5 Second Negatives


    A1: Dumbbell Rear Delt Raise
    A2: HS Machine Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)



    Post-Workout:
    Oakmont Bakery Cupcakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4189
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    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




    1 Arm Supinated Pulldown:
    27.5 x 10
    35 x 10
    45 x 10 (2 Sets)


    Rack Pulls (Deadstop):
    225 x 5
    315 x 5
    365 x 5
    405 x 5
    465 x 5 PR


    Assisted Pull-Ups/Chins:
    BW x Failure (Medium Grip) x 2 Sets
    BW x Failure (Close Grip) x 2 Sets
    BW x Failure (Far Grip) x 2 Sets


    Banded Dumbbell Pullover:
    40 x 10 + Orange Band (4 Sets)




    Post-Workout:
    PB Cup Brownies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4190
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 3 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


    Hammer Strength Chest Press + Bands
    3 Plates + 25/Side x 8 (4 Sets)


    Incline Barbell Bench:
    135 x 8
    155 x 8
    175 x 8
    185 x 8
    205 x 8


    Neutral DB Bench Press:
    70's x 8 (3 Sets)
    70's x 8 --> 45's x 10 (1 Set)


    Stretch Pushups:
    BW x Failure (4 Sets)


    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)


    DB 6 Ways:
    10's x 10 (3 Sets)


    Reverse Hammer Strength Shoulder Press:
    3-25's/Side x 8 (3 Sets)


    Post-Workout:
    Pulled Pork Sandwich
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4191
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 3 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




    Lying Leg Curl:
    170 x 10 --> 140 x 10 ---> 100 x 10 ---> 80 x 20 + 20 Partials


    Barbell Squat:
    135 x 10
    225 x 10
    315 x 10
    345 x 10


    V-Squat:
    130 x 10
    170 x 10
    210 x 10
    250 x 10


    Leg Extension:
    60 Each Leg x 10 ---> 50 x 10 --> 40 x 10 --> 30 x 15 + 10 Partials


    Glute Bridge on Lying Hamstring Curl:
    80 x 8 (4 Sets)


    Post-Workout:
    Banana Blueberry Toaster Pastry Peanut Butter Cereal Milk Glazed Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4192
    OLYMPIAN The Solution's Avatar
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    14,416
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    2148060

    Default

    Mesocycle #9
    Week 3 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




    Single Arm Pushdowns:
    30 x 12 (3 Sets)


    Single Arm Overhead Extensions:
    30 x 10 (3 Sets)


    Smith Close Grip Bench (3:1:1:1)
    225 x 10 (3 Sets)


    EZ Bar Curl:
    ** 30 Second Rest **
    75 x 10 (4 Sets)


    Incline Concentration Curl:
    25's x 10 (4 Sets)


    EZ Bar Preacher Curl:
    80 x 10 (4 Sets)


    Post-Workout:
    Mexican Fajita's (Happy Cinco De Mayo)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4193
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148060

    Default

    Mesocycle #9
    Week 3 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




    **: HS Machine Chest Press:
    3 Plates/Side x 8


    A2: Cable Crossover
    27.5 Each Hand x 8


    A3: Flat DB Fly
    45's x 8 (3 Sets)


    Rack Pull's
    225 x 5
    315 x 5
    405 x 5
    500 x 3 (PR)


    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension


    Seated Face Pull: (Pull to Sternum for Rhomboids/Traps)
    67.5 x 15 (3 Sets)


    **: Dumbbell Rear Delt Raise
    A2: HS Machine Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




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


  9. #4194
    OLYMPIAN The Solution's Avatar
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    2148060

    Default

    Mesocycle #9
    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




    1 Arm Supinated Pulldown:
    27.5 x 10
    35 x 10
    45 x 10 (2 Sets)


    1-Arm Barbell Row:
    2-25's x 10 (4 Sets)


    Deadstop DB Row:
    90's x 8 (4 Sets)


    Banded Dumbbell Pullover:
    40 x 10 + Orange Band (4 Sets)


    Hyperextension:
    BW x Failure (6 Sets)


    Post-Workout:
    Chicken Alfredo with Bow-Tie Pasta
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4195
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148060

    Default

    Mesocycle #9
    Week 4 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


    Hammer Strength Chest Press + Bands
    3 Plates + 25/Side x 8 (4 Sets)


    Incline Barbell Bench:
    135 x 8
    155 x 8
    175 x 8
    185 x 8
    205 x 8


    Flat DB Bench: (1 Minute Rest Between Sets)
    75's x 20
    75's x 15
    75's x 12
    75's x 11


    Hammer Strength Fly:
    110 x 8 (1 Second Squeeze + 10 Second Isohold) x 4 Sets


    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)


    Hammer Strength Reverse Press:
    2-25's x 10 (3 Sets)


    Cable Lateral's (Go back and forth with 0 rest)
    10 Each Hand x 10 (3 Sets)


    Post-Workout:
    Birthday Cake Mug Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4196
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148060

    Default

    Mesocycle #9
    Week 4 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




    Lying Leg Curl:
    140 x 10 + 5 Slow Partials (4 Sets)


    Leg Press:
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Plates/Side x 8


    V-Squat:
    130 x 8
    170 x 8
    210 x 8
    250 x 8 --> 190 x 8 --> 130 x 15


    Smith Lunges (back foot elevated on platform for larger stretch)
    135 x 8 reps each leg (4 Sets)


    Post-Workout:

    egg whites + Cinnamon + Splenda + Sweet Potatoes
    Protein Pudding + Banana's
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4197
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    14,416
    Rep Power
    2148060

    Default

    Mesocycle #9
    Week 4 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




    Single Arm Pushdowns:
    30 x 12 (3 Sets)


    Single Arm Overhead Extensions:
    30 x 10 (3 Sets)


    Smith Close Grip Bench (3:1:1:1)
    225 x 10 (3 Sets)


    EZ Bar Curl:
    ** 30 Second Rest **
    75 x 10 (4 Sets)


    Incline Concentration Curl:
    25's x 10 (4 Sets)


    EZ Bar Preacher Curl:
    80 x 10 (4 Sets)


    Post-Workout:
    Buffalo Mac & Cheese
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4198
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,416
    Rep Power
    2148060

    Default

    Mesocycle #9
    Week 4 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




    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:
    Pat Lafreida Cheesesteak Burger & Cinnamon Sugar Sweet Potato Fries:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4199
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    14,416
    Rep Power
    2148060

    Default

    Mesocycle #9
    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




    1 Arm Low Cable Row
    20 Each Hand x 15
    25 Each Hand x 12
    30 Each Hand x 10
    35 Each Hand x 8 (4 Sets)


    DB BiLateral Row:
    50's x 8 (4 Sets)


    Banded Dumbbell Pullover:
    40 x 10 + Orange Band (4 Sets)


    Lat Pulldown:
    130 x 8 (4 Sets)


    Hyperextension:
    BW x Failure (6 Sets)


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


  15. #4200
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    Jun 2010
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    2148060

    Default

    Mesocycle #9
    Week 5 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
    2 Plates x 8
    3 Plates x 8
    3 Plates + 25/Side x 8 (2 sets)


    Paused Flat DB Bench:
    110's x 5 (5 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)


    Wide Grip Upgright Rows:
    70 x 20 (3 Sets)


    Post-Workout:
    Oatmeal Chocolate Chip Peanut Butter Balls
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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