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  1. #4306
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    Mesocycle #10
    Week 9 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


    Dumbbell Row:
    90's x 8 (4 Sets)


    Chins:
    BW x 10 (5 Sets)


    Low Cable Rows:
    120 x 10 (4 Sets)


    Banded DB Pullover:
    50 + Band x 10 (4 Sets)


    Barbell Hyperextensions:
    95 x 10 (4 Sets)


    EZ Bar Preacher Curl: (3:1:1:1)
    90 x 12 (4 Sets)


    Cable Hammer Curl: (4:1:1:1)
    75 x 10 (4 Sets)


    Post-Workout:
    Chocolate Pb2 Mug Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4307
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 9 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


    Flat DB Bench:
    90's x 8
    100's x 8
    110's x 8


    Smith Incline Bench Press:
    25/side x 10
    2-25's/side x 10
    3-25's/side x 10


    HS Machine Press:
    3 Plates/Side x 10,8,6 (Cluster Set)


    HS Machine Fly:
    140 x 10 (3 Sets)


    A1: DB Side Laterals:
    20's x 20 (4 Sets)


    A2: HS Rear Delt Raises: (5:1:1:1)
    80 x 8 (4 Sets)


    B1: Single Handle Overhead Tricep Extensions:
    40 Each Hand x 10 (4 Sets)


    B2: Single Arm Tricep Pressdown:
    40 Each Hand x 10 (4 Sets)


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


  3. #4308
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 9 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


    Chin-Ups:
    BW x Failure (4 Sets)


    Machine T-Bar Row: (3:1:1:1)
    3 Plates x 8 (4 Sets)


    DB Pullover:
    60 x 10 (4 Sets)


    Single Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (4 Sets)


    A1: Cable Reverse Curls:
    75 x 15 (4 Sets)


    A2: Cable Hammer Curls:
    60 x 15 (4 Sets)


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


  4. #4309
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Default

    Mesocycle #10
    Week 9 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


    Smith Incline Bench Press:
    25/side x 25
    2-25's/Side x 20
    3-25's/Side x 15
    4-25's/Side x 10


    A1: Incline HS Machine Press:
    2 Plates/Side x 8 (4 Sets)


    A2: Cable Crossover:
    35 Each Hand x 10 (4 Sets)


    B1: DB Bent Over Rear Delt Swings:
    25's x 30 (4 Sets)


    B2: Cable Upright Row:
    35 Each Hand x 10 (4 Sets)


    C1: Single Arm Tricep Pushdown:
    35 Each Hand x 8 (4 Sets)


    C2: Lying DB SkullCrusher:
    35's x 10 (4 Sets)




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


  5. #4310
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 9 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:
    170 x 8 (4 Sets)


    Squat:
    225 x 8
    275 x 8
    315 x 8 ----> 185 x 20


    Leg Press:
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8 ---> 3 Plates/Side x 20


    Hammer Strength V-Squat: (3:1:1:1)
    270 x 10 (3 Sets)


    Single Leg Leg Curl:
    50 (Each Leg) x 10 (4 Sets)
    * Back and forth with no rest between legs


    Post-Workout:
    Clementine's Italian Butter Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4311
    OLYMPIAN The Solution's Avatar
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    14,624
    Rep Power
    2148072

    Default

    Mesocycle #10
    Week 10 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


    Dumbbell Row:
    90's x 10 (4 Sets)


    Chins:
    BW x 11 (5 Sets)


    Low Cable Rows:
    160 x 8 (4 Sets)


    Banded DB Pullover:
    50 + Band x 10 (4 Sets)


    Barbell Hyperextensions:
    95 x 10 (2 Sets)


    EZ Bar Preacher Curl: (3:1:1:1)
    90 x 8 + 2 Partials (4 Sets)


    Cable Reverse Curl: (4:1:1:1)
    75 x 10 (4 Sets)


    Post-Workout:
    White Chocolate Chip Macadamia Nut Cookies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4312
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    14,624
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    2148072

    Default

    Mesocycle #10
    Week 10 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


    Flat DB Bench:
    80's x 10
    90's x 10
    100's x 10


    Smith Incline Bench Press:
    25/side x 6
    2-25's/side x 6
    3-25's/side x 6
    3-25's + 10/Side x 6


    HS Incline Machine Press
    2 Plates/Side x 10 (3 Sets)


    Incline DB Fly
    50's x 10 (3 Sets)


    A1: DB Side Laterals:
    20's x 20 (4 Sets)


    A2: HS Rear Delt Raises: (5:1:1:1)
    70 x 25 (4 Sets)


    B1: Single Handle Overhead Tricep Extensions:
    40 Each Hand x 10 (4 Sets)


    B2: Single Arm Tricep Pressdown:
    40 Each Hand x 10 (4 Sets)


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


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