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  1. #4516
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    Mesocycle #13
    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


    One Arm Barbell Row:
    2-25lb Plates x 8 (3 Sets)


    Assisted Chins:
    BW x Failure (2 Sets)


    DB Row:
    80's x 5 (5 Sets)


    HS Low Row:
    50 Each Hand x 8 (3 Sets)


    FacePull
    100 x 12 (2 Sets)


    Reverse Curl
    65 x 12 (3 Sets)
    65 x 12 + 5 Partials


    Preacher Curl
    65 x 8 (3 Sets)
    65 x 8 + Iso-Hold


    Post-Workout:
    Wegmans Sub
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4517
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    Mesocycle #13
    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
    80's x 8 (2 Sets)


    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)


    Stretch Push-Up:
    2 Sets to Failure


    DB Side Lateral
    30's x 10 (2 Sets)


    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)


    Dual Handle Pushdown:
    100 x 10 (2 Sets)
    100 x 10 + 15 Second Iso-Hold


    DB Floor Press:
    70's x 6 (2 Sets)


    Post-Workout:
    Quest Chips
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4518
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    Mesocycle #13
    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


    Low Cable Rows:
    120 x 10 (3 Sets)


    Single Arm Supinated Lat Pulldown
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10


    Cable Pullover
    100 x 10 (2 Sets)


    Incline Braced DB Row:
    45's x 10 (2 Sets)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 8 (2 Sets)
    75 x 15 --> 65 x 10 --> 55 x 8


    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10


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


  4. #4519
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    Mesocycle #13
    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


    Lying Leg Curl
    110 x 8 (3 Sets)
    110 x 8 + 15 Partials + 10 Second Iso-Hold


    Leg Extension:
    50 Each Leg x 8 (3 Sets)
    50 Each Leg x 8 + 15 Partials + 10 Second Iso-Hold


    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15
    5 Plates/Side x 12
    6 Plates/Side x 10
    6 Plates/Side x 9
    6 Plates/Side x 8


    Bulgarian Split Squat:
    20's x 8
    25's x 8
    30'x 8 --> 25's x 10 --> 20's x 20


    DB Stiff Leg Deadlift:
    100's x 8 (3 Sets)


    Post-Workout:
    Graeter's Amarena Cherry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4520
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    Mesocycle #13
    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


    DB Flat Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)


    Low Incline Smith Bench Press:
    135 x 6
    225 x 8-10 (2 Sets)


    HS Machine Press:
    3 Plates / Side x 8 (2 Sets)
    3 Plates / Side x 8 + 5 Partials


    Low Cable Crossover:
    20 Each hand x 8 (3 Sets)


    DB Rear Delt Fly:
    2 Sets of 20


    DB Partial Lateral's
    2 Sets of 20


    DB 6-Ways
    15's x 8 (2 Sets)


    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 + 15 Second Iso-Hold


    Overhead Rope Extension
    100 x 8 (3 Sets)
    100 x 8 + 6 Partials


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


  6. #4521
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    Mesocycle #13
    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


    One Arm Barbell Row:
    2-25lb Plates x 8 (3 Sets)


    Assisted Chins:
    BW x Failure (2 Sets)


    DB Row:
    80's x 5 (5 Sets)


    Straight Arm Pulldowns
    50 Each Hand x 10 (3 Sets)


    FacePull
    100 x 12 (2 Sets)


    Reverse Curl
    65 x 12 (3 Sets)
    65 x 12 + 5 Partials


    Preacher Curl
    65 x 8 (3 Sets)
    65 x 8 + Iso-Hold


    Post-Workout:
    Outright Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4522
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    Mesocycle #13
    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
    80's x 8 (2 Sets)


    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)


    Stretch Push-Up:
    2 Sets to Failure


    DB Side Lateral
    30's x 10 (2 Sets)


    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)


    Dual Handle Pushdown:
    100 x 10 (2 Sets)
    100 x 10 + 15 Second Iso-Hold


    DB Floor Press:
    70's x 6 (2 Sets)


    Post-Workout:
    Cereal & Whey
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4523
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    2147952

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    Do you time your rests (of 90 seconds) or estimate them?

  9. #4524
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    Mesocycle #13
    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


    Low Cable Rows: (3:1:2:1)
    140 x 10 (3 Sets)


    Single Arm Supinated Lat Pulldown
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10


    Cable Pullover (Heels elevated to load lats)
    100 x 10 (2 Sets)


    Incline Braced DB Row:
    45's x 10 (2 Sets)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 8 (2 Sets)
    75 x 15 --> 65 x 10 --> 55 x 8


    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10


    Post-Workout:
    Sweet Potato & Apple Hash with PB Glaze
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4525
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    Mesocycle #13
    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


    Lying Leg Curl
    110 x 8 (3 Sets)
    110 x 8 + 15 Partials + 10 Second Iso-Hold


    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15
    5 Plates/Side x 12
    6 Plates/Side x 7
    7 Plates/Side x 7
    8 Plates/Side x 7


    Bulgarian Split Squat:
    20's x 8
    25's x 8
    40's x 8
    50's x 8 + 10 Partials (2 Sets)


    Leg Extension:
    50 Each Leg x 10 (3 Sets)
    50 Each Leg x 10 + 15 Partials + 15 Second Iso-Hold


    Cable Pull-Through:
    100 x 10 (4 Sets)


    Post-Workout:
    Ben & Jerry's PB World
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4526
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    Mesocycle #14
    Week 1 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 8 (4 Sets)


    Assisted Chins:
    BW x Failure (3 Sets)


    DB Pullover:
    70 x 10 (3 Sets)




    Baned HyperExtension
    BW + Band x 10 (3 Sets)




    DB Preacher Curl


    25's x 10 (4 Sets)




    Preacher Curl
    65 x 8 (3 Sets)
    65 x 8 + Iso-Hold


    Post-Workout:




    Cereal Protein Donuts
    Last edited by The Solution; 08-19-2019 at 07:10 AM.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4527
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    Default

    Mesocycle #14
    Week 1 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
    100's 8 (4 Sets)


    Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's +10 /Side x 6 (3 Sets)


    Machine Press
    3 Plates/Side x 10, 7, 5 (Cluster Set)


    HS Machine Fly:
    140 x 10 (3 Sets)


    Rear Delt HS Fly:
    70 x 15 (4 Sets)


    Reverse HS Shoulder Press
    3-25's/Side x 6 (4 Sets)


    Assisted Dip Machine
    200 x 10 (4 Sets)


    Lying DB Skullcrusher:
    35's x 12 (3 Sets)


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


  13. #4528
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    Mesocycle #14
    Week 1 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


    Low Cable Rows:
    120 x 10 (4 Sets)


    Single Arm Supinated Lat Pulldown
    35 Each Hand x10 (4 Sets)


    Seated Face Pulls
    120 x 10 (4 Sets)


    Cable Pullover:
    42.5 x 8 (4 Sets)


    Pinwheel Curl
    35's x 10 (4 Sets)


    Cable 21 Curl:
    20 x 21 Reps (3 Sets)


    Post-Workout:
    Whey Shake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4529
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    Jun 2010
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    2148095

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    Mesocycle #14
    Week 1 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


    Slight Decline DB Bench
    80's x 12 (4 Sets)


    A1: Floor Press
    70's x 10 (3 Sets)


    A2: Flat DB Fly
    35's x 8 (3 Sets)


    B1: HSSide Lateral
    70 x 15 (3 Sets)


    B2: Smith Machine Shoulder Press
    185 x 10 (3 Sets)


    Dual Handle Rope Pushdown:
    120 x 10 (4 Sets)


    Seated Overhead Rope Extension:
    100 x 10 (4 Sets)


    Post-Workout:
    Peach Melba Salsa and Brown Sugar Glazed BBQ Pulled Pork Sandwiches
    Last edited by The Solution; 08-22-2019 at 05:42 AM.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4530
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    Mesocycle #14
    Week 1 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 (3 Sets)
    150 x 10 --> 130 x 10 ---> 110 x 10


    Paused Cambered Bar Squats
    225 x 6 (5 Sets)


    Bulgarian Drop Set of Death:
    20's x 8
    25's x 8
    30's x 8
    30's x 8, Isohold --> 25's x 8, Isohold --> 20's x Failure


    DB Stiff Leg Deadlift: (5:1;1:1)
    100's x 10 (2 Sets)


    Post-Workout:
    Ample Hills Nonna D Oatmeal Lace
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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