Results 4,576 to 4,590 of 4675
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10-29-2019, 05:03 AM #4576
Mesocycle #14
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
DB Bench
100's x 10 (3 Sets)
Incline Smith Bench Press:
1-25/Side x 6
2-25/Side x 6
3-25/Side x 6
3-25's + 10/Side x 6
Hex Bench Press:
60's x 10 (3 Sets)
Incline DB Fly:
50's x 10 (3 Sets)
Rear Delt DB Swings:
30's x 20 (4 Sets)
HS Machine Rear Delt Fly (5:1:1:1)
70 x 8 (3 Sets)
Single Hand Attachment Pushdown:
25 Each Hand x 10 (4 Sets)
Overhead Rope Extension
35's x 10 + 15 Second Stretch (4 Sets)
Post-Workout:
Quest Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-30-2019, 04:43 AM #4577
Mesocycle #14
Week 10 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
Braced Incline Row:
40's x 12 (3 Sets)
Neutral Grip Pulldown:
110 x 8 (4 Sets)
V-Bar Pullover:
100 x 10 (4 Sets)
Cable Hammer Curl
70 x 15 (4 Sets)
Barbell Curl (3:1:1:1)
55 x 15 (4 Sets)
Post-Workout:
Crackers & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-31-2019, 05:07 AM #4578
Mesocycle #14
Week 10 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
Incline Smith Bench Press:
3-25's/Side x 8 (3 Sets)
A1: DB Fly
50's x 8 (3 sets)
A2: Cable Crossover
30 Each Hand x 8 (3 Sets)
B1: HS Side Laterals
70 x 15 (3 Sets)
B2: DB Bent over Swings
30's x 12 (3 Sets)
C1: Underhand Single Arm Pushdown's
20 x 8 (4 Sets)
C2: Close Grip Push-Up:
Failure (4 Sets)
Post-Workout:
Banana Bread Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-01-2019, 04:40 AM #4579
Mesocycle #14
Week 10 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
Goblet Squat:
110 x 10 (3 Sets)
HS V-Squat: (3:1:1:1)
150 x 8
200 x 8
250 x 8
300 x 8
370 x 8 ---> 150 x Failure
Lying Leg Curl
80 x 10
120 x 10
170 x 8 (3 Sets)
Leg Press (High And Wide)
2 Plates/Side x 8
4 Plates/Side x 8
6 Plates/Side x 8 --> 3 Plates/Side x Failure
Standing Calf Raise: (3:1:2:1)
135 x 10 (8 Sets)
Post-Workout:
Ample Hills Fluffernutter Fudge
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-04-2019, 04:46 AM #4580
Mesocycle #14
Week 11 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 Row
70 x 12 (4 Sets)
Assisted Chin-Ups
60 Reps
Low Cable Rows:
100 x 8 (4 Sets)
DB Pullover
60 x 12 (3 Sets)
DB Supinated Curls (4:1:1:1)
30's x 8 (3 Sets)
DB Incline Concentration Curls (3:1:1:1)
20's x 10 (4 Sets)
Post-Workout:
Iso100 Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-05-2019, 04:38 AM #4581
Mesocycle #14
Week 11 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
DB Bench
90's x 12 (3 Sets)
Incline Smith Bench Press:
1-25/Side x 8
2-25/Side x 8
3-25/Side x 8
3-25's + 10/Side x 8
Hex Bench Press:
60's x 10 (3 Sets)
HS Fly
130's x 10 (3 Sets)
Rear Delt DB Swings:
30's x 25 (4 Sets)
Reverse HS Shoulder Press (5:1:1:1)
2-25's + 10/Side x 8 (3 Sets)
Lying DB SkullCrushers
35's Each Hand x 8 (4 Sets)
Overhead Rope Extension
35's x 10 + 15 Second Stretch (4 Sets)
Post-Workout:
Red Velvet Glazed Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-06-2019, 03:55 AM #4582
Mesocycle #14
Week 11 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
Braced Incline Row:
40's x 10 (3 Sets)
Neutral Grip Pulldown:
110 x 8 (4 Sets)
V-Bar Pullover:
100 x 10 (4 Sets)
Cable Hammer Curl
70 x 15 (4 Sets)
Barbell Curl (3:1:1:1)
55 x 15 (4 Sets)
Post-Workout:
Quest RTD
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-08-2019, 05:04 AM #4583
Mesocycle #14
Week 11 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
Incline Smith Bench Press:
3-25's/Side x 8 (3 Sets)
A1: DB Fly
50's x 8 (3 sets)
A2: Cable Crossover
30 Each Hand x 8 (3 Sets)
B1: HS Side Laterals
70 x 15 (3 Sets)
B2: DB Bent over Swings
30's x 12 (3 Sets)
C1: Underhand Single Arm Pushdown's
20 x 8 (4 Sets)
C2: Close Grip Push-Up:
Failure (4 Sets)
Post-Workout:
Chicken Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-08-2019, 05:05 AM #4584
Mesocycle #14
Week 11 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
Goblet Squat:
110 x 10 (3 Sets)
HS V-Squat: (3:1:1:1)
150 x 12
200 x 10
250 x 8
300 x 5
370 x 5
390 x 5
Lying Leg Curl
80 x 10
120 x 10
140 x 12 (3 Sets)
Hack Squat 1.5's
25/Side x 15
2-25's/Side x 15
3-25's/Side x 15
Standing Calf Raise: (3:1:2:1)
135 x 10 (8 Sets)
Post-Workout:
Ample Hills It came from Gowanus
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-11-2019, 04:35 AM #4585
Mesocycle #15
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
DB Bench
30's x 20
50's x 15
70's x 6
100's x 8
100's x 8 --> 70's x 6
Incline Smith Bench Press:
1-25/Side x 6
2-25/Side x 4
3-25/Side x 8
3-25's + 10/Side x 8
Cable Crossover:
25 Each Hand x 10, 7, 4 (Rest Pause)
HS Fly
130's x 10 (3 Sets)
HS Rear Delt Fly's
70 x 20 (3 Sets)
DB Side Lateral Partials
40's x 20 (3 Sets)
DB Incline Shoulder Raise:
20's x 15 (2 Sets)
Post-Workout:
Quest RTD
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-12-2019, 04:34 AM #4586
Mesocycle #15
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
DB Row
30 x 15
40 x 10
60 x 12
70 x 8-10
Assisted Chin-Ups
3 Sets to Failure
DB Pullover:
70 x 10 (2 Sets)
Single Arm Supinated Pulldown:
35 Each Hand x 10 (2 Sets)
Incline DB Braced Rows:
40's x 12
40's x 12 --> 30's x 10
HyperExtension
2 Sets to Failure
Post-Workout:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-13-2019, 03:48 AM #4587
Mesocycle #15
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
Drag Curl:
60 x 12 (3 Sets)
Concentration Preacher Curls
20's x 12 (3 Sets)
Hammer Curl's:
25's x 12 (3 Sets)
Dual Rope Pressdown:
140 x 10 (3 Sets)
Dual-Handle Pushdown:
20 Each Hand x 12 (3 Sets)
Lying DB SkullCrushers
35's Each Hand x 8 (3 Sets)
Post-Workout:
Whey Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-14-2019, 04:41 AM #4588
Mesocycle #15
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
Incline DB Bench:
30's x 20
40's x 15
60's x 6
80's x 10
80's x 10 ---> 60's x 6
Incline Smith Bench Press:
1-25/Side x 6
2-25/Side x 4
3-25/Side x 8
3-25's + 10/Side x 8
Stretch Push-Up:
3 Sets to Failure
A1: Assisted Dip
3 Sets to Failure
A2: Bent over DB Flies
3 Sets of 20
Incline DB Shoulder Raise
20's x 15 (3 Sets)
Landmine Shoulder Press:
45 Pound Plate x 8 (3 Sets)
Post-Workout:
Krispy Kreme Doughnuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-15-2019, 06:55 AM #4589
Mesocycle #15
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
40 x 20
60 x 20
100 x 4
120 x 4
170 x 8 --> 110 x 10 + 10 Partials
HS V-Squat: (3:1:1:1)
150 x 10
200 x 10
250 x 5
300 x 10
320 x 10
Leg Press:
2 Plates/Side x 5
4 Plates/Side x 5
6 Plates/Side x 12, 7, 5 (Rest Pause)
Bulgarian Drop set of Death (3:1:1:1)
30's x 8 ---> 25's x 8 ---> 20's x 8
Standing Calf Raise: (3:1:2:1)
135 x 10 (8 Sets)
Post-Workout:
Ben & jerry's Oat of This Swirled
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-18-2019, 04:33 AM #4590
Mesocycle #15
Week 2 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
Slight Incline DB Bench
30's x 20
50's x 15
60's x 5
70's x 5
80's x 10
Incline Smith Bench Press:
1-25/Side x 6
2-25/Side x 4
3-25/Side x 8
3-25's + 10/Side x 8
Stretch Push-Up
3 Sets to Failure
A1: Assisted Dip
3 Sets to Failure
A2: Bent over DB Flies
3 Sets of 20
Incline DB Shoulder Raise
20's x 15 (3 Sets)
Landmine Shoulder Press:
45 Pound Plate x 8 (3 Sets)
Post-Workout:
Iso100 Chocolate Caramel Brownies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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