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  1. #3616
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Team Integrated Muscle and Health LLC
    Mesocycle #28
    Week 3 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    One Arm DB Rows:
    120's x 8 (3 Sets)


    Mag Grip Underhand Lat Pulldown:
    110 x 12 (3 Sets)


    Deadlift From Floor:
    275 x 5 (3 Sets)
    225 x AMRAP (1 Set)


    Underhand Lat Pulldown Single Arm:
    20 x 6---> 25 x 6 --> 30 x 6 (2 Sets)


    Post-Workout:
    Pumpkin Roll:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #3617
    OLYMPIAN The Solution's Avatar
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    Team Integrated Muscle and Health LLC
    Mesocycle #28
    Week 4 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    HS Machine Chest Press:
    3 Plates/Side x 15 (3 Sets)


    Flat BB Bench :
    285 x 5 (4 Sets)


    Slight Incline DB Bench Paused:
    75's x 12 (3 Sets)
    75's x 15 (1 Set)




    A1: Reverse Pec Dec:
    50 x 20 (3 Sets)
    A2: Machine Overhead Press:
    60 Each Hand x 15 (3 Sets)
    A3: Chest Supported Y Raise:
    20's x 12 (3 Sets)




    Post-Workout:
    BBQ Ribs & Beans
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #3618
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Team Integrated Muscle and Health LLC
    Mesocycle #28
    Week 4 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    Neutral Grip Pull Ups:
    BW X 50 (As Many Sets)


    Reverse Facing V Bar Pulldown:
    115 x 10 (4 Sets)


    Wide Grip Pullover:
    1 Plate/Side x 15 (3 Sets)
    1 Plate/Side x AMRAP


    GHR Banded:
    Band x 15 (3 Sets)
    Band x AMRAP (1 Set)


    Single Leg Lying Leg Curl:
    40 Each Legs x 6 Reps (6 Sets)
    * No rest between legs*


    A1: DB Hammer Curl
    35's x 10 (3 Sets)
    A2: Cable Curls
    60 x 10 (3 Sets)


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


  4. #3619
    OLYMPIAN Getnbig's Avatar
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    Mar 2009
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    I love the info and of course since Im deep in prep and less than 4 weeks out I particularly like the food porn!

  5. #3620
    OLYMPIAN The Solution's Avatar
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    Keep grinding to Nationals!
    Quote Originally Posted by Getnbig View Post
    I love the info and of course since Im deep in prep and less than 4 weeks out I particularly like the food porn!
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #3621
    FREAK cook's Avatar
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    Apr 2009
    Location
    Ft.Worth Texas
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    8,681
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    2147955

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    I agree with others this is a great journal.You're a strong dude too Bob

  7. #3622
    OLYMPIAN The Solution's Avatar
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    Hit 315x4 on bench the other day too!
    Quote Originally Posted by cook View Post
    I agree with others this is a great journal.You're a strong dude too Bob
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #3623
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    Team Integrated Muscle and Health LLC
    Mesocycle #28
    Week 4 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    Tear Drop Focused Leg Press:
    7 Plates x 12(3 Sets)


    Cambered Bar Squat:
    275 x 5 (4 Sets)


    Continuous Unilateral Leg Ext:
    30 x 8 (4 Sets)
    * No rest between legs


    Barbell Squats:
    275 x AMRAP (1 Set)


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


  9. #3624
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    15,366
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    2148163

    Default

    Team Integrated Muscle and Health LLC
    Mesocycle #28
    Week 4 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    Pec Dec:
    115 x 15 (4 Sets)


    Incline Bench Press:
    250 x 5 (4 Sets)


    Stretch Push-Ups:
    BW x Failure (2 Sets)


    Rear Delt Hang and Swings:
    15's x 25 (4 Sets)


    Post-Workout:
    Graeter's Flying Pig Tracks:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #3625
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Team Integrated Muscle and Health LLC
    Mesocycle #28
    Week 4 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    One Arm DB Rows:
    120's x 8 (3 Sets)


    Mag Grip Underhand Lat Pulldown:
    110 x 12 (3 Sets)


    Deadlift From Floor:
    275 x 5 (3 Sets)
    225 x AMRAP (1 Set)


    Underhand Lat Pulldown Single Arm:
    20 x 6---> 25 x 6 --> 30 x 6 (2 Sets)


    A1:Underhand Pressdowns:
    100 x 12 (3 Sets)


    A2: EZ Bar Reverse Curls:
    80 x 12 (3 Sets)


    Post-Workout:
    7/11 Cookie Dough:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #3626
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    15,366
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    2148163

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    Team Integrated Muscle and Health LLC
    Mesocycle #28
    Week 5 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    Neutral Grip Pull Ups:
    BW X 50 (As Many Sets)


    Reverse Facing V Bar Pulldown:
    115 x 10 (4 Sets)


    Wide Grip Pullover:
    1 Plate/Side x 15 (3 Sets)
    1 Plate/Side x AMRAP


    GHR Banded:
    Band x 15 (3 Sets)
    Band x AMRAP (1 Set)


    Single Leg Lying Leg Curl:
    45 Each Legs x 6 Reps (6 Sets)
    * No rest between legs*


    A1: DB Hammer Curl
    35's x 10 (3 Sets)
    A2: Cable Curls
    60 x 10 (3 Sets)


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


  12. #3627
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
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    2148163

    Default

    Team Integrated Muscle and Health LLC
    Mesocycle #28
    Week 5 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    HS Machine Chest Press:
    3 Plates/Side x 15 (3 Sets)


    Flat BB Bench :
    285 x 5 (4 Sets)


    Slight Incline DB Bench Paused:
    75's x 12 (3 Sets)
    75's x 15 (1 Set)




    A1: Reverse Pec Dec:
    50 x 20 (3 Sets)
    A2: Machine Overhead Press:
    60 Each Hand x 15 (3 Sets)
    A3: Chest Supported Y Raise:
    20's x 12 (3 Sets)


    Single Arm Cable Side Lateral:
    20's x 20 (2 Sets)


    Side Lateral Partial Swing:
    20's x 30 (2 Sets)


    Rope Pressdown:
    140 x 20 (3 Sets)


    Smith Close Grip Pin Press:
    195 x 5 (3 Sets)


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


  13. #3628
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    15,366
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    2148163

    Default

    Team Integrated Muscle and Health LLC
    Mesocycle #28
    Week 5 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    Tear Drop Focused Leg Press:
    7 Plates x 12(3 Sets)


    Cambered Bar Squat:
    275 x 5 (4 Sets)


    Continuous Unilateral Leg Ext:
    30 x 8 (4 Sets)
    * No rest between legs


    Barbell Squats:
    275 x AMRAP (1 Set)


    Post-Workout:
    Maple Sap Tap Gelato:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #3629
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Team Integrated Muscle and Health LLC
    Mesocycle #28
    Week 5 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    Pec Dec:
    115 x 15 (4 Sets)


    Incline Bench Press:
    255 x 5 (4 Sets)


    Stretch Push-Ups:
    BW x Failure (2 Sets)


    Rear Delt Hang and Swings:
    20's x 25 (4 Sets)


    Post-Workout:
    Steve's Blackberry Crumble
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #3630
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Team Integrated Muscle and Health LLC
    Mesocycle #28
    Week 5 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


    One Arm DB Rows:
    120's x 8 (3 Sets)


    Mag Grip Underhand Lat Pulldown:
    110 x 12 (3 Sets)


    Deadlift From Floor:
    275 x 5 (3 Sets)
    225 x AMRAP (1 Set)


    Underhand Lat Pulldown Single Arm:
    20 x 6---> 25 x 6 --> 30 x 6 (2 Sets)


    A1:Underhand Pressdowns:
    100 x 12 (3 Sets)


    A2: EZ Bar Reverse Curls:
    80 x 12 (3 Sets)


    A3:Bench Dips:
    BW x Failure (3 Sets)


    A4:EZ Bar Curls:
    75 x 12 (3 Sets)


    Seated Overhead DB Tricep Extension: 2:2:1:1
    75 x 8 (2 Sets)


    Machine Preacher Curls:
    40 Each Hand x 10 (2 Sets)


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


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