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  1. #4291
    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




    Seated Cable Row
    140 x 12 (4 Sets)




    A1: Cable Pullover:
    100 x 8 (4 Sets)




    A2: Supinated Single Arm Pulldown
    35 Each Hand x 8 (4 Sets)




    Facepulls
    170 x 15 (4 Sets)




    DB Curl
    35/Each Hand x 8 (4 Sets)




    Cable Hammer Curl
    70 x 12 (3 Sets)




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


  2. #4292
    OLYMPIAN The Solution's Avatar
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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




    HS Machine Press
    3 Plates + 25/Side x 10 (4 Sets)




    A1: Cable Crossover
    25 (Each Hand) x 10 (4 Sets)




    A2: DB Incline Fly
    50's x 8 (4 Sets)




    B1: DB Shoulder Lateral's
    25's x 8 (4 Sets)




    B2: DB Swings
    30's x 20 (4 Sets)




    Dual Cable Pressdown:
    140 x 10 (4 Sets)




    Overhead Cable Tricep Extension:
    80 x 10 (4 Sets)




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


  3. #4293
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,593
    Rep Power
    2148070

    Default

    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


    Leg Press:
    4 Plates/Side x 15
    5 Plates/Side x 15
    6 Plates/Side x 15 ---> 5 Plates/Side x 12 --> 4 Plates/Side x 12


    A1: DB SLDL
    100's x 10 (4 Sets)


    A2: Walking Chain Lunges
    3 Chains x 8 (4 Sets)


    Lying Leg Curl:
    140 x 12 (4 Sets)


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


  4. #4294
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,593
    Rep Power
    2148070

    Default

    Mesocycle #10
    Week 7 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


    Hammer Strength Low Row's
    60 Each Hand x 12 (4 Sets)


    Cable Low Row
    130 x 10 (3 Sets)


    A1: DB Pullovers
    50 x 10 (4 Sets)


    A2: Supported Chest Row
    2-45 Plates x 8 (4 Sets)


    Cable Curl: (4:1:1:1)
    70 x 8 (4 Sets)


    EZ Bar Curl **30 Seconds Rest **
    50 x 12 (4 Sets)


    Post-Workout:
    Protein Mugcake with FF Whip Cream
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4295
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,593
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    2148070

    Default

    Mesocycle #10
    Week 7 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


    HS Incline Machine Press:
    2 Plates/Side x 12 (4 Sets)


    Incline Smith Machine Bench Press:
    25/Side x 6
    2-25/Side x 6
    3-25/Side x 6
    4-25/Side x 6


    A1. Dip Machine:
    3 Plates/Side x 10 (3 Sets)


    A2: Cable Crossover
    35 Each Hand x 10 + 10 Partials (3 Sets)


    B1: HS Partial Laterals
    100 x 20 (4 Sets)


    B2: HS Rear Delt Raises
    70 x 25 (4 Sets)


    Pushdown:
    140 x 12 (4 Sets)


    Overhead Tricep Extension:
    90 x 10 (4 Sets)


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


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