Results 3,616 to 3,630 of 4675
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06-19-2016, 05:57 AM #3616
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
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06-21-2016, 05:36 AM #3617
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
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06-22-2016, 05:36 AM #3618
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
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06-22-2016, 09:26 AM #3619
I love the info and of course since Im deep in prep and less than 4 weeks out I particularly like the food porn!
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06-22-2016, 12:53 PM #3620
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06-22-2016, 01:39 PM #3621
I agree with others this is a great journal.You're a strong dude too Bob
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06-22-2016, 04:14 PM #3622
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06-24-2016, 05:22 AM #3623
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
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06-25-2016, 05:40 AM #3624
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
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06-26-2016, 05:38 AM #3625
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
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06-28-2016, 05:20 AM #3626
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
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06-29-2016, 05:41 AM #3627
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
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07-01-2016, 05:25 AM #3628
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
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07-02-2016, 05:47 AM #3629
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
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07-03-2016, 05:25 AM #3630
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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