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  1. #4111
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    Mesocycle #7
    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




    Barbell Squats –
    345 x 3 (3 Sets)




    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)




    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)




    Lying leg curls
    155 x 8 (2 Sets)




    Smith Standing calf-raises
    225 x 5 (2 Sets)




    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)




    Post-Workout:
    Chocolate Hazelnut Oreo's:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4112
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148064

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    Mesocycle #7
    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


    Incline Barbell Chest Press
    225 x 3 (3 Sets)


    Barbell deadlifts
    315 x 3 (3 Sets)


    Overhead Barbell shoulder press
    155 x 5 (3 Sets)


    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)


    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)


    EZ Barbell Curls
    90 x 5 (2 Sets)


    Barbell Skull Crushers
    110 x 6 (2 Sets)


    Post-Workout:
    Steak, Chicken, and Veggies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4113
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    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


    Barbell Squats
    225 x 15 (3 sets)


    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)


    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)


    Lying Leg Curls
    140 x 10 (2 Sets)


    Single Leg Leg Curl
    50 x 10 (2 Sets)


    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)


    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)


    Seated calf-raises
    2 Plates x 10 (2 Sets)


    Post-Workout:
    Protein S'mores Cookies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4114
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148064

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    https://www.instagram.com/p/Bdvq8aKA...by=bkupniewski
    140's x 10 on Stiff Leg DB Deadlifts. New PR
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4115
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
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    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    Week 5 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




    Flat DB Bench Press
    120’s x 4 (3 Sets)


    Chain Weighted Dips
    100lb Chains x 6 (2 sets)


    Cable Crossovers
    25 Each Hand x 10 (2 Sets)


    Smith Machine Shoulder Press
    225 x 6 (3 Sets)


    HS side-laterals:
    70 x 10 à 60 x 10 à 50 x 10 (3 Sets)


    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)


    Cable Pushdown
    170 x 10 (2 Sets)


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


  6. #4116
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    Week 5 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


    Wide Grip PullDown
    110 x 8 (3 Sets)


    Overhand bent-over barbell rows
    185 x 8 (3 Sets)


    One-arm dumbbell rows
    90’s x 10 (2 Sets)


    Close-grip cable pull-down
    100 x 10 (3 Sets)


    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)


    Standing dumbbell curls
    30’s x 8 (3 Sets)


    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)


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


  7. #4117
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    Week 5 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




    Barbell Squats –
    345 x 3 (3 Sets)




    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)




    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)




    Lying leg curls
    155 x 8 (2 Sets)




    Smith Standing calf-raises
    225 x 5 (2 Sets)




    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)




    Post-Workout:
    Pineapple Shrimp Fried Rice
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4118
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    Week 6 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


    Incline Barbell Chest Press
    225 x 3 (3 Sets)


    Barbell deadlifts
    315 x 3 (3 Sets)


    Overhead Barbell shoulder press
    155 x 5 (3 Sets)


    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)


    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)


    EZ Barbell Curls
    90 x 5 (2 Sets)


    Barbell Skull Crushers
    110 x 6 (2 Sets)


    Post-Workout:
    Chicken Pad Thai:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4119
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    Week 6 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




    Barbell Squats
    225 x 15 (3 sets)




    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)




    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)




    Lying Leg Curls
    140 x 10 (2 Sets)




    Single Leg Leg Curl
    50 x 10 (2 Sets)




    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)




    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)




    Seated calf-raises
    2 Plates x 10 (2 Sets)




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


  10. #4120
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    Week 6 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




    Flat DB Bench Press
    120’s x 4 (3 Sets)


    Chain Weighted Dips
    100lb Chains x 6 (2 sets)


    Cable Crossovers
    25 Each Hand x 10 (2 Sets)


    Smith Machine Shoulder Press
    225 x 6 (3 Sets)


    HS side-laterals:
    70 x 10 à 60 x 10 à 50 x 10 (3 Sets)


    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)


    Cable Pushdown
    170 x 10 (2 Sets)


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


  11. #4121
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    Week 6 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


    Wide Grip PullDown
    110 x 8 (3 Sets)


    Overhand bent-over barbell rows
    185 x 8 (3 Sets)


    One-arm dumbbell rows
    90’s x 10 (2 Sets)


    Close-grip cable pull-down
    100 x 10 (3 Sets)


    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)


    Standing dumbbell curls
    30’s x 8 (3 Sets)


    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)


    Post-Workout:
    Chili & Rice
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4122
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    Week 6 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




    Barbell Squats –
    345 x 3 (3 Sets)




    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)




    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)




    Lying leg curls
    155 x 8 (2 Sets)




    Smith Standing calf-raises
    225 x 5 (2 Sets)




    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)




    Post-Workout:
    Mexican Fajitas
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4123
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    Week 7 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


    Incline Barbell Chest Press
    225 x 3 (3 Sets)


    Barbell deadlifts
    315 x 3 (3 Sets)


    Overhead Barbell shoulder press
    155 x 5 (3 Sets)


    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)


    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)


    EZ Barbell Curls
    90 x 5 (2 Sets)


    Barbell Skull Crushers
    110 x 6 (2 Sets)


    Post-Workout:
    PB Lean Glazed Waffles
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4124
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    Week 7 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




    Barbell Squats
    225 x 15 (3 sets)




    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)




    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)




    Lying Leg Curls
    140 x 10 (2 Sets)




    Single Leg Leg Curl
    50 x 10 (2 Sets)




    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)




    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)




    Seated calf-raises
    2 Plates x 10 (2 Sets)




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


  15. #4125
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,488
    Rep Power
    2148064

    Default

    Mesocycle #7
    Week 7 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




    Flat DB Bench Press
    120’s x 4 (3 Sets)


    Chain Weighted Dips
    100lb Chains x 6 (2 sets)


    Cable Crossovers
    25 Each Hand x 10 (2 Sets)


    Smith Machine Shoulder Press
    225 x 6 (3 Sets)


    HS side-laterals:
    70 x 10 à 60 x 10 à 50 x 10 (3 Sets)


    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)


    Cable Pushdown
    170 x 10 (2 Sets)


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


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