Results 4,036 to 4,050 of 4675
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10-01-2017, 05:52 AM #4036
Mesocycle #5
Week 7 Day 6
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Bodyweight Lunges:
2-3 Warm-Up Sets
A1: Leg Extension (Weight Each Leg)
30 x 30, 40 x 20, 50 x 15, 55 x 10, 60 x 8
A2: Lying Leg Curl
80 x 30, 95 x 20, 110 x 15, 130 x 10, 140 x 8
B1: Feet High Leg Press (Close Stance)
6 Plates/Side x 20, 7 Plates x 15, 8 Plates x 12, 9 Plates x 10
B2: DB Stiff Leg Deadlifts
80’s x 20, 90’s x 15, 100’s x 12, 110’s x 10
Hammer Strength V-Squat:
210 x 15, 250 x 12, 290 x 10, 330 x 8
Smith Reverse Lunge
135 x 12 (3 Sets)
C1: Adductor
C2: Abductor
3 Rounds of 12 Reps
Post-Workout:
Little G's Peanut Butter Buckeye
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-03-2017, 06:28 AM #4037
Mesocycle #5
Week 8 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Rack Deadlifts:
315 x 8
335 x 8
355 x 8
Neutral Grip Lat Pulldown
80x 20
120 x 12 (3 Sets)
Hammer Strength High Row
25 Plate/Side x 20
45 Plate/Side x 12 (3 Sets)
Hammer Strength Machine Shoulder Press
80 (Each Hand) x 12
90 (Each Hand) x 12
100 (Each Hand) x 12
110 (Each Hand x 12
6 Way DB Raises
10’s x 12 (4 Sets)
Leg Press Calf Raise (3:2:1:2)
150 x 20
170 x 15
190 x 12
210 x 10
230 x 8
150 x 20
Post-Workout:
Pumpkin Spice Protein Donut
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-04-2017, 05:46 AM #4038
Mesocycle #5
Week 8 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Hammer Strength Decline Chest Press:
2 Plates/Side x 20
2 Plates + 25/Side x 15
3 Plates/Side x 12
3 Plates + 25/Side x 10
Incline Smith Bench:
185 x 4 (6 Sets)
**15 Seconds rest between sets ((Muscle Round)) **
Cable Crossover Bicep Curl (Stand between cable crossovers)
10 Each Hand x 20 (3 Sets)
Standing EZ Bar Curl
25/side x 8 + 4 + 4 + 2 + 2 (Rest Pause Set)
Tricep Pressdown:
130 x 15, 150 x 12, 170 x 10, 190 x 8
Overhead Tricep Extension:
110 x 10 + 5 + 5 + 3 + 2 (Rest Pause)
Post-Workout:
Little G's Magic Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-05-2017, 06:29 AM #4039
Mesocycle #5
Week 8 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
T-Bar Row:
3-25’s x 20
4-25’s x 12
5-25’s x 10, 8 --→ Dropset down to 1 Plate and hit failure
Single-Arm Seated Cable Row:
27.5 Each Hand x 12 (3 Sets)
Low Row with Mag Grip Attachment:
100 x 12 (3 Sets)
HS Shoulder Press
2 Plaets/Side x 8 (4 Sets)
A1: DB Laterals
15’s x 20, 15
20’s x 12, 10
A2: DB Front Laterals
15’s x 20, 15
20’s x 12, 10
Seated Calf Raise: (3:2:1:2)
1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)
Post-Workout:
Protein Bread Pudding
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-05-2017, 10:31 AM #4040
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
The Solution, you are making me so hungry.
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10-06-2017, 05:59 AM #4041
Mesocycle #5
Week 8 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Pec Deck:
80 x 20
100 x 15
120 x 12
140 x 10
DB Flat Bench Press:
100’s x 12 (4 Sets)
Low Cable Crossover Curl:
10 Each Hand x 20 (3 Sets)
Single Arm Preacher Curl:
20 Each Hand x 12 (3 Sets)
Tricep Rope Pressdown:
130 x 15, 150 x 12, 170 x 10, 190 x 8
Deadstop Skullcrushers:
35/side x 10 (4 Sets)
35/Side x Failure (1 Set)
Post-Workout:
Protein Ice Cream
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-07-2017, 05:59 AM #4042
Mesocycle #5
Week 8 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Back Hyperextension:
BW + Bands x 20 (3 Sets)
Mag Grip Lat Pulldown:
80 x 20
120 x 10 (3 Sets)
Assisted Pullup (3 Second Hold at Top)
BW x 10 (3 Sets)
Smith Machine Military Press
135 x 15 (4 Sets)
Lying Cable Upright Rows:
35 (each Hand) x 15 (4 sets)
Standing Calf Raise: (2:1:2:1)
135 x 20, (1 Set), 225 x 10 (4 Sets), 135 x 20 (1 Set)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-08-2017, 05:57 AM #4043
Mesocycle #5
Week 8 Day 6
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Bodyweight Lunges:
2-3 Warm-Up Sets
A1: Leg Extension (Weight Each Leg)
30 x 30, 40 x 20, 50 x 15, 55 x 10, 60 x 8
A2: Lying Leg Curl
80 x 30, 95 x 20, 110 x 15, 130 x 10, 140 x 8
B1: Feet High Leg Press (Close Stance)
6 Plates/Side x 20, 7 Plates x 15, 8 Plates x 12, 9 Plates x 10
B2: DB Stiff Leg Deadlifts
80’s x 20, 90’s x 15, 100’s x 12, 110’s x 10
Hammer Strength V-Squat:
210 x 15, 250 x 12, 290 x 10, 330 x 8
Smith Reverse Lunge
135 x 12 (3 Sets)
C1: Adductor
C2: Abductor
3 Rounds of 12 Reps
Post-Workout:
Kung Pao Chicken & Rice:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-17-2017, 03:14 PM #4044
Mesocycle #6
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
Smith incline Barbell Bench Press
225 x 5 (3 Sets)
225 x 5 +3 + 2 (Rest Pause)
Seated cable rows close grip (Mid Back Focus)
110 x 8 (3 Sets)
110 x 8 + 4 + 3 (Rest Pause)
Smith Barbell Row (Pull To Chest)
3-25's/Side x 5 (2 Sets)
3-25's/Side x 5+3+2 (Rest Pause)
Close grip v bar pull downs (Mid Back)
110 x 6 (3 Sets)
100 x 8+3+2 (Rest Pause)
HS Shoulder Press
130 x 5 (2 Sets)
130 x 8+5+3 (Rest Pause)
EZ Bar Curl
90 x 6 (2 Sets)
90 x 6+3+2 (Rest Pause)
Floor Skullcrusher
125 x 6 (2 Sets)
125 x 6+2+2 (Rest Pause)
Post-Workout:
Oats, Cereal, Whey, Berries & Rice Cakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-18-2017, 06:31 AM #4045
Mesocycle #6
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
Squat
365 x 5 (4 Sets)
Hack squat
3 Plates/Side x 5 (3 Sets)
3 Plates/Side x 5+4+3 (Rest Pause)
Leg Press
8 Plates/Side x 10 (3 Sets)
8 Plates/Side x 10+6+4 (Rest Pause)
Lying Leg Curl
140 x 8 (3 Sets)
140 x 8+4+3 (Rest Pause)
Seated Calf Raise
2 Plates x 10 (3 sets)
2 Plates x 10+6+4 (Rest Pause)
Post-Workout:
Little G's Chocolate Mint Cookie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-20-2017, 06:34 AM #4046
Mesocycle #6
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
Incline dumbbell bench press 3-4 8-12
90's x 10 (4 Sets)
1 arm suit case rows 3-4 8-12
2-25’s x 8 (3 Sets)
2-25 x 8+4+3 (Rest Pause)
Upright row (Pull to Sternum)
80 x 8(3 Sets)
80 x 8+4+2 (Rest Pause)
Hammer Strength High Row
2-25’s/Side x 10 (3 Sets)
2-25’s/Side x 10+4+3 (Rest Pause)
Dumbbell Lateral Raise
35’s x 8 (3 Sets)
35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)
Seated Incline Dumbbell Curl
25’s x 8 (3 Sets)
25’s x 8+4+3 (Rest Pause)
Cable Tricep Extension
140 x 10 (3 Sets)
140 x 10+4+3 (Rest Pause)
Post-Workout:
Whey + Cereal
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-21-2017, 06:39 AM #4047
Mesocycle #6
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
V-Squat Reverse Squat (hamstring focus)
225 x 12 (3 Sets)
225 x 12+4+3 (Rest Pause)
V squat machine (Facing Front)
160 x 12 (3 Sets)
160 x 12+6+3 (Rest Pause)
Leg Extension
50 Each Leg x 15 (3 Sets)
50 Each Leg x 15 + 5 + 3 (Rest Pause)
Single Leg Prone Leg Curl
40 Each Leg x 15 (3 Sets)
40 Each Leg x 15 + 6 + 3 (Rest Pause)
Donkey Calf Raise
3 Plates x 10 (3 Sets)
3 Plates x 10+5+3 (Rest Pause)
Leg Press Calf Press
3 Plates/Side x 10 (3 Sets)
3 Plaets/Side x 10+6+3 (Rest Pause)
Post-Workout:
Whey, Yogurt, Berries & Chocolate Shavings:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-22-2017, 06:32 AM #4048
Mesocycle #6
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
Meadows Row
45 x 12 (4 Sets)
T bar row
5-25’s x 12 (3 Sets)
5-25’s x 12+5+3 (Rest Pause)
Single Arm Straight arm push downs
15 x 15 (2 Sets)
15 x 15+5+3 (Rest Pause)
Bent over dumbbell rows (to mid back)
70’s x 15 (3 Sets)
70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)
Single Arm Cable Pulldown
25 Each Hand x 15 (3 Sets)
25 Each Hand x 15+9+3 (Rest Pause)
Post-Workout:
Nestle Cinnamon Roll Cookies:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-24-2017, 06:31 AM #4049
Mesocycle #6
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
Smith incline Barbell Bench Press
225 x 5 (3 Sets)
225 x 5 +3 + 2 (Rest Pause)
Seated cable rows close grip (Mid Back Focus)
110 x 8 (3 Sets)
110 x 8 + 4 + 3 (Rest Pause)
Smith Barbell Row (Pull To Chest)
3-25's/Side x 5 (2 Sets)
3-25's/Side x 5+3+2 (Rest Pause)
Close grip v bar pull downs (Mid Back)
110 x 6 (3 Sets)
100 x 8+3+2 (Rest Pause)
HS Shoulder Press
130 x 5 (2 Sets)
130 x 8+5+3 (Rest Pause)
EZ Bar Curl
90 x 6 (2 Sets)
90 x 6+3+2 (Rest Pause)
Floor Skullcrusher
125 x 6 (2 Sets)
125 x 6+2+2 (Rest Pause)
Post-Workout:
Protein Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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10-25-2017, 06:26 AM #4050
Mesocycle #6
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
Squat
365 x 5 (4 Sets)
Hack squat
3 Plates/Side x 5 (3 Sets)
3 Plates/Side x 5+4+3 (Rest Pause)
Leg Press
8 Plates/Side x 10 (3 Sets)
8 Plates/Side x 10+6+4 (Rest Pause)
Lying Leg Curl
140 x 8 (3 Sets)
140 x 8+4+3 (Rest Pause)
Seated Calf Raise
2 Plates x 10 (3 sets)
2 Plates x 10+6+4 (Rest Pause)
Post-Workout:
Stuffed Peppers
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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