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  1. #4291
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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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    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
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    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
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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 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
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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 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


  6. #4296
    OLYMPIAN The Solution's Avatar
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    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

    Pronated Low Cable Rows:
    120 x 12 (4 Sets)

    Neutral Grip Pulldown:
    120 x 10 (4 Sets)

    Facepulls:
    170 x 8 (4 Sets)

    DB Banded Pullover:
    40 x 8 + Band (4 Sets)

    Pinwheel Curls:
    35'x 12 (4 Sets)

    HS Preacher Curl:
    40 Each Hand x 8 (4 Sets)

    Post-Workout:
    Birthday Cake Mugcake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4297
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    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


    DB Twist Press:
    60's x 8 (4 Sets)


    A1: Cable Decline Fly:
    25 Each Hand x 8 (4 Sets)


    A2: DB Decline Bench Press
    90's x 8 (4 Sets)


    B1: Machine Rear Laterals
    80 x 20 (4 Sets)


    B2: DB Bent Over Swings
    30's x 15 (4 Sets)


    V-Bar Pushdowns:
    140 x 15 (4 Sets)


    Diamond Grip Push-Ups:
    BW x Failure (4 Sets)


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


  8. #4298
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148072

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    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:
    150 x 12 (4 Sets)


    Leg Press:
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Plates/Side x 10


    Hammer Strength V-Squat:
    310 x 12 (3 Sets)


    Goblet Squat:
    100's x 15 (3 Sets)


    DB Stiff Leg Deadlfits:
    120' x 10 (3 Sets)


    Post-Workout:
    Clementine's Banana Boozy Rum
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4299
    OLYMPIAN The Solution's Avatar
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    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


    T-Bar Row Machine
    3-45 Plates x 8 (4 Sets)


    Cable Low Row
    130 x 10 (3 Sets)


    Stretchers
    82.5 x 10 (4 Sets)


    FacePulls:
    160 x 8 (4 Sets)


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


    Single Arm Supinated DB Curl
    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


  10. #4300
    OLYMPIAN The Solution's Avatar
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    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 Incline Machine Press:
    2 Plates/Side x 8 (3 Sets)


    Incline Smith BB Bench:
    25/Side x 8
    2-25's/Side x 8
    3-25's/Side x 8


    DB Bench Press:
    90's x 10 (2 sets)
    90's x 10 --> 75's x 8 --> 60's x 10


    HS Machine Fly:
    150 x 10 (3 Sets)


    DB Side Laterals:
    35's x 10 (4 Sets)


    Machine Rear Delt Fly's:
    85 x 15 (4 Sets)


    Dual Rope Pushdown:
    140 x 12 (4 Sets)


    Overhead Tricep Extension:
    90 x 10 (4 Sets)


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


  11. #4301
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    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


    Chin-Up's:
    BW X Failure (4 Sets)


    Single Arm Straight Arm Pulldown's:
    35 Each Hand x 10 (4 Sets)


    Close Grip Pulldown:
    140 x 8 (4 Sets)


    Facepulls:
    170 x 10 (4 Sets)


    HS Machine Curl: (3:1:1:1)
    35 Each Hand x 15 (4 Sets)


    Reverse EZ Bar Curls:
    60 x 15 (4 Sets)


    Post-Workout:
    Whey and Oatmeal
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4302
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    Oct 2018
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    Hey Solution.. Big time youtube fan. Love your stuff! Question, what are your stats now? Where are you diet/macro wise?

    Bx

    Sent from my LG-H831 using Tapatalk

  13. #4303
    OLYMPIAN The Solution's Avatar
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    around 5'6-5'7 around 175
    Macros around ~2800 Training and ~2300 Non










    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


    DB Twist Press:
    70's x 8 (4 Sets)


    A1: Cable Crossover:
    35 Each Hand x 8 (4 Sets)


    A2: Wide Grip HS Dip Machine:
    3 Plates/Side x 10 (4 Sets)


    B1: HS Machine Rear Delts
    70's x 15 (4 Sets)


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


    V-Bar Pushdowns:
    170 x 8 (4 Sets)


    DB Lying SkullCrushers:
    35's x 12 (4 Sets)


    Post-Workout:
    Protein Pumpkin Pie's
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4304
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    Quote Originally Posted by The Solution View Post
    around 5'6-5'7 around 175
    Macros around ~2800 Training and ~2300 Non










    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


    DB Twist Press:
    70's x 8 (4 Sets)


    A1: Cable Crossover:
    35 Each Hand x 8 (4 Sets)


    A2: Wide Grip HS Dip Machine:
    3 Plates/Side x 10 (4 Sets)


    B1: HS Machine Rear Delts
    70's x 15 (4 Sets)


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


    V-Bar Pushdowns:
    170 x 8 (4 Sets)


    DB Lying SkullCrushers:
    35's x 12 (4 Sets)


    Post-Workout:
    Protein Pumpkin Pie's
    Carb cycling too I imagine or bumping up the fats on workout days?

    Sent from my LG-H831 using Tapatalk

  15. #4305
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148072

    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


    Lying Leg Curl:
    150 x 12 (3 Sets)
    150 x 12 --> 110 x 10 --> 90 x 10


    Leg Press:
    8 Plates/Side x 8 --> 7 plates/Side x 8 -- > 6 Plates/Side x 8


    Hammer Strength V-Squat:
    310 x 8 (5 Sets)


    DB Stiff Leg Deadlifts:
    80's x 25 (4 Sets)


    Leg Extension Iso-Hold:
    1 Minute Iso Hold (3 Sets)


    Post-Workout:
    7/11 Pumpkin Pie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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