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  1. #4636
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    Mesocycle #16
    Week 5 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


    High Incline Bench Press
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    75's x 10


    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 6
    3-25's + 10/Side x 6


    Pronated HS Fly (Palms down)
    110 x 12 (3 Sets)


    Stretch Push-Up
    3 Sets to Failure


    Braced Incline Lateral's
    25's x 12 (4 Sets)


    Reverse Pec Dec
    60 x 25 (3 Sets)


    Landmine Shoulder Press
    45 Pound Plate x 8 (3 Sets)


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


  2. #4637
    OLYMPIAN The Solution's Avatar
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    Mesocycle #16
    Week 5 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


    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 10
    2-25 Plate + 20 x 10




    Single Arm Supinated Pulldown:
    42.5 Each Hand x 10 (3 Sets)


    DB Pullover:
    70 x 10 (3 Sets)


    Low Cable Row:
    100 x 10 (3 Sets)


    HyperExtension
    2 Sets to Failure


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


  3. #4638
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Default

    Mesocycle #15
    Week 5 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


    Dual-Handle Pushdown:
    25 Each Hand x 15 (4 Sets)


    Floor Press:
    80's x 15 (3 Sets)


    Overhead Rope Extension
    70 x 12 (3 Sets)


    EZ Bar Curl (3;1:1:1)
    75 x 8 (4 Sets) +4 Partials last two sets


    Standing Hammer Curl's:
    30's x 8 + 6 Partials (4 Sets)


    EZ Bar Reverse Curls
    70 x 10 (4 Sets)


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


  4. #4639
    OLYMPIAN The Solution's Avatar
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    Mesocycle #16
    Week 5 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


    Flat DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    100's x 10 --> 70's x 8 --> 50's x 8


    A1: Cable Crossover
    25 Each Hand x 12 (3 Sets)


    A2: HS Flat Bench Press
    3 Plates/Side x 10 (3 Sets)


    B1: Bent Over DB Swings
    20's x 20 (3 Sets)


    B2: Cable Side Laterals
    15 x 10 (3 Sets)


    Rear Delt Band Pull:
    3 Sets of 15


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


  5. #4640
    OLYMPIAN The Solution's Avatar
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    Mesocycle #16
    Week 5 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
    145 x 10 + 6 Partials (3 Sets)


    Squat:
    135 x 10
    185 x 10
    225 x 5
    275 x 5
    275 x 10


    Leg Press:
    7 Plates/Side x 8 (2 Sets)


    DB Walking Lunge:
    60's x 20 Steps (2 Sets)


    DB Stiff Leg Deadlifts: (5:1:1:1)
    100's x 8 (3 Sets)


    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)


    Post-Workout:
    CaffePanna Eggnog with Mixed Nuts
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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