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  1. #4276
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    Mesocycle #10
    Week 6 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


    DB Row
    80's x 10 (4 Sets)


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


    A2: Chins
    BW x 10 (4 Sets)


    Facepulls
    170 x 15 (4 Sets)


    HS Preacher Curl
    35/Each Hand x 8 (4 Sets)


    Cable Hammer Curl's
    70 x 12 (3 Sets)


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


  2. #4277
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    Mesocycle #10
    Week 6 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
    90's x 12 (4 Sets)


    A1: Machine Dip Machine
    3 Plates/Side x 10 (4 Sets)


    A2: HS Fly
    140 x 8 (4 Sets)


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


    B2: DB Swings
    40's x 12 (4 Sets)


    Dual Cable Pressdown:
    140 x 10 (4 Sets)


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


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


  3. #4278
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 6 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
    130 x 12
    150 x 10
    170 x 8
    200 x 8


    A1: Leg Press
    6 Plates/Side x 10 (4 Sets)


    A2: Weighted Lunges
    75lbs Chains x 8 (4 Sets)


    Leg Extension:
    60 Each Leg x 8 --> 50 Each Leg x 8 --> 40 Each Leg x 20 (1 Set)


    Seated Calf Raise (3:1:2:1)
    2 Plates x 15 + 10 Second Stretch (6 Sets)


    Post-Workout:
    Meat Lovers Pizza
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4279
    OLYMPIAN The Solution's Avatar
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    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 8 (4 Sets)


    Cable Low Row
    130 Each Hand x 10 (3 Sets)


    A1: Dumbbelll Pullover:
    50 x 10 (4 Sets)


    A2: Cable Pullover
    70 x 10 (4 Sets)


    Weighted Hyper Extensions:
    65 x 15 (3 Sets)


    FacePulls:
    150 x 12 (2 Sets)


    Cable Curl: (5:1:1:1)
    70 x 8 (4 Sets)


    EZ Preacher Bar Curl (4:1:1:1)
    50 x 8 (4 Sets)


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


  5. #4280
    OLYMPIAN The Solution's Avatar
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    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 Machine Press:
    3 Plates+25/Side x 8 (3 Sets)


    Incline Smith Bench Press:
    4-25's/Side x 5 (5 Sets)

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

    A2: Stretch Push-Up:
    BW x Failure (3 Sets)

    Machine Rear Delt Fly:
    75 x 15 (4 Sets)

    Cable Lateral: **10 Second Rest between sets **
    10 (Each Hand) x 10 (4 Sets)

    Pushdown:
    170 x 12 (4 Sets)

    DB Skullcrushers:
    30's x 10 (4 Sets)


    Post-Workout:
    FortiFX protein bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4281
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    14,592
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    2148070

    Default

    Mesocycle #10
    Week 7 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:
    FortiFX Protein Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4282
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    14,592
    Rep Power
    2148070

    Default

    Mesocycle #10
    Week 7 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:
    CinnaDoodle Chocolate Chip Donuts
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4283
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    14,592
    Rep Power
    2148070

    Default

    Mesocycle #10
    Week 7 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
    130 x 12
    150 x 10
    170 x 8
    200 x 8


    A1: Leg Press
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Pates/Side x 8


    Smith Lunges:
    25/Side x 10 (3 Sets)


    Leg Extension:
    60 Each Leg x 8 + Parials till failure (3 Sets)


    Stiff Leg Deadlifts:
    315 x 8 (3 Sets)


    Seated Calf Raise (3:1:2:1)
    1 Plate + 25 x 20 (3 Sets)
    2 Plates x 8 (3 Sets)


    Post-Workout:
    Graeter's Elena Blueberry Pie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4284
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    14,592
    Rep Power
    2148070

    Default

    Mesocycle #10
    Week 8 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 8 (4 Sets)


    Cable Low Row
    130 x 10 (3 Sets)


    A1: Cable Pullovers
    50 x 8 (4 Sets)


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


    FacePulls:
    150 x 12 (3 Sets)


    Cable Curl: (5:1:1:1)
    70 x 12 (4 Sets)


    Incline Hammer Curl (4:1:1:1)
    50 x 10 (4 Sets)


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


  10. #4285
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    14,592
    Rep Power
    2148070

    Default

    Mesocycle #10
    Week 8 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 Machine Press:
    3 Plates+25/Side x 10 (3 Sets)


    Incline Smith Bench Press:
    4-25's/Side x 5 (5 Sets)


    A1: Assisted Dip Machine
    120 x 10 (3 Sets)


    A2: DB Bench Press
    90's x 8 (3 Sets)


    Machine Rear Delt Fly:
    75 x 15 (4 Sets)


    Reverse HS Shoulder Press
    3-25's/Side x 6 (4 Sets)


    Pushdown:
    170 x 8 (4 Sets)


    DB Skullcrushers:
    30's x 10 (4 Sets)




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


  11. #4286
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    14,592
    Rep Power
    2148070

    Default

    Mesocycle #10
    Week 8 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:
    Stuffed Peppers
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4287
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    14,592
    Rep Power
    2148070

    Default

    Mesocycle #10
    Week 8 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:
    Mesocycle #10
    Week 8 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 Loaf
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4288
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,592
    Rep Power
    2148070

    Default

    Mesocycle #10
    Week 8 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:
    Handel's Blus Monster
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4289
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    14,592
    Rep Power
    2148070

    Default

    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


    Hammer Strength Low Row's
    60 Each Hand x 10 (4 Sets)


    Cable Low Row
    130 x 10 (3 Sets)


    A1: Straight Arm Pullovers
    50 x 8 (4 Sets)


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


    FacePulls:
    150 x 12 (3 Sets)


    Cable Curl: (5:1:1:1)
    70 x 12 (4 Sets)


    Incline Hammer Curl (4:1:1:1)
    50 x 10 (4 Sets)


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


  15. #4290
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    14,592
    Rep Power
    2148070

    Default

    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




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


    Incline Smith Bench Press:
    4-25's/Side x 5 (5 Sets)


    A1: Assisted Dip Machine
    120 x 10 (3 Sets)


    A2: DB Bench Press
    90's x 8 (3 Sets)


    Machine Rear Delt Fly:
    75 x 15 (4 Sets)


    Reverse HS Shoulder Press
    3-25's/Side x 6 (4 Sets)


    Pushdown:
    170 x 8 (4 Sets)


    DB Skullcrushers:
    30's x 10 (4 Sets)




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


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