Results 3,796 to 3,810 of 4675
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12-24-2016, 05:21 AM #3796
Team Integrated Muscle and Health LLC
Mesocycle #31
Week 3 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Cable Low Row:
25 Each Hand x 10 (4 Sets)
Underhand Pulldown:
110 x 12 (3 Sets)
Side Lateral Partials:
40's x 20 (3 Sets)
A1: Reverse Pec Dec
55 x 15 + 10 Partials (3 Sets)
A2: Hammer Strength Overhead Press
70 Each Hand x 15 + 10 Partials (3 Sets)
DB 6 Way Shoulder Raises:
10's x 10 (2 Sets)
Partial Wide Grip Lat Pulldown:
50 x 100 (1 Set)
B1: Rope Pressdown
110 x 15 (4 Sets)
B2: Hammer Curl
35's x 10 (4 Sets)
B3: Dips with Weighted Chains
BW + 75lb Chains x 10 (4 Sets)
Post-Workout:
Stuffed Meatballs and Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-27-2016, 05:23 AM #3797
Mesocycle #31
Week 4 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Rope Pullover:
30 x 20 (2 Sets)
DB Bilateral Row:
40's x 8 (2 Sets)
40's x Failure (1 Set)
Deadlift:
225 x 3 (8 Sets)
*1 Minute Rest Between Each Set*
Band Walks:
30 Seconds (2 Sets)
Wide Grip Lat Pulldown:
75 x 20 (3 Sets)
Supinated DB Curls:
20's x 6
25's x 6
30's x 6
35's x 6
40's x 6
Band Pull Apart:
Band x 100 Reps (1 Set)
Post-Workout:
General Tso Chicken & Eggroll
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-29-2016, 05:24 AM #3798
Mesocycle #31
Week 4 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Incline Bench Press:
185 x 3 (8 Sets)
* 1 Minute Rest Between Sets *
DB Hex Press:
60 x 12 (3 Sets)
Pec Dec:
110 x 12 (3 Sets)
110 x AMRAP (1 Set)
Upright Rows using DB/Cable:
30's x 12 (3 Sets)
Dips (Tricep Focus) ((3:1:1:1))
BW x Failure (3 Sets)
Cable Tricep Kickback:
5 Each Hand x Failure (1 Set)
Lying Leg Curl:
50 x 100 (1 Set)
A1: Seated Calf Raise:
2 Plates x 12 (3 Sets)
A2: Bodyweight Calf Raise:
BW x Failure (3 Sets)
Post-Workout:
Salt & Straw Pots of Gold and Rainbows
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-31-2016, 05:29 AM #3799
Mesocycle #31
Week 4 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
A1: Adductor
100 x 25 (2 Sets)
A2: Abductor
100 x 25 (2 Sets)
A3: Single Leg Leg Curl
30 x 15 (2 Sets)
A4: Box Jumps
10 Reps (2 Sets)
Barbell Squat:
225 x 3 (8 Sets)
* 1 Minute Rest Between Sets *
Lying Leg Curl:
125 x 8 (3 Sets)
Leg Press (Feet Wide and High Hamstring Focus)
6 Plates/Side x 20 (3 Sets)
Single Leg Leg Extension:
35 Each Leg x 6 (4 Sets)
* Rotate Back and forth between legs no rest*
EZ Bar Cable Curl:
30 x 100 (1 Set)
Post-Workout:
Chocolate Protein Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-01-2017, 05:22 AM #3800
Mesocycle #31
Week 4 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Cable Low Row:
25 Each Hand x 10 (4 Sets)
Underhand Pulldown:
110 x 12 (3 Sets)
Side Lateral Partials:
40's x 20 (3 Sets)
A1: Reverse Pec Dec
55 x 15 + 10 Partials (3 Sets)
A2: Hammer Strength Overhead Press
70 Each Hand x 15 + 10 Partials (3 Sets)
DB 6 Way Shoulder Raises:
10's x 10 (2 Sets)
Partial Wide Grip Lat Pulldown:
50 x 100 (1 Set)
B1: Rope Pressdown
110 x 15 (4 Sets)
B2: Hammer Curl
35's x 10 (4 Sets)
B3: Dips with Weighted Chains
BW + 75lb Chains x 10 (4 Sets)
Post-Workout:
Sweet & Sour Chicken and Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-02-2017, 05:29 AM #3801
Mesocycle #31
Week 5 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Rope Pullover:
30 x 20 (2 Sets)
DB Bilateral Row:
40's x 8 (2 Sets)
40's x Failure (1 Set)
Deadlift:
225 x 3 (8 Sets)
*1 Minute Rest Between Each Set*
Band Walks:
30 Seconds (2 Sets)
Wide Grip Lat Pulldown:
75 x 20 (3 Sets)
Supinated DB Curls:
20's x 6
25's x 6
30's x 6
35's x 6
40's x 6
Band Pull Apart:
Band x 100 Reps (1 Set)
Post-Workout:
Salt & Straw Salted Caramel Cupcake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-04-2017, 05:29 AM #3802
Mesocycle #31
Week 5 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Incline Bench Press:
185 x 3 (8 Sets)
* 1 Minute Rest Between Sets *
DB Hex Press:
60 x 12 (3 Sets)
Pec Dec:
110 x 12 (3 Sets)
110 x AMRAP (1 Set)
Upright Rows using DB/Cable:
30's x 12 (3 Sets)
Dips (Tricep Focus) ((3:1:1:1))
BW x Failure (3 Sets)
Cable Tricep Kickback:
5 Each Hand x Failure (1 Set)
Lying Leg Curl:
50 x 100 (1 Set)
A1: Seated Calf Raise:
2 Plates x 12 (3 Sets)
A2: Bodyweight Calf Raise:
BW x Failure (3 Sets)
Post-Workout:
Protein Pancakes with Berries & Bananas
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-07-2017, 05:38 AM #3803
Mesocycle #31
Week 5 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
A1: Adductor
100 x 25 (2 Sets)
A2: Abductor
100 x 25 (2 Sets)
A3: Single Leg Leg Curl
30 x 15 (2 Sets)
A4: Box Jumps
10 Reps (2 Sets)
Barbell Squat:
225 x 3 (8 Sets)
* 1 Minute Rest Between Sets *
Lying Leg Curl:
125 x 8 (3 Sets)
Leg Press (Feet Wide and High Hamstring Focus)
6 Plates/Side x 20 (3 Sets)
Single Leg Leg Extension:
35 Each Leg x 6 (4 Sets)
* Rotate Back and forth between legs no rest*
EZ Bar Cable Curl:
30 x 100 (1 Set)
Post-Workout:
Omelte and Rice Cakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-08-2017, 05:29 AM #3804
Mesocycle #31
Week 5 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Cable Low Row:
25 Each Hand x 10 (4 Sets)
Underhand Pulldown:
110 x 12 (3 Sets)
Side Lateral Partials:
40's x 20 (3 Sets)
A1: Reverse Pec Dec
55 x 15 + 10 Partials (3 Sets)
A2: Hammer Strength Overhead Press
70 Each Hand x 15 + 10 Partials (3 Sets)
DB 6 Way Shoulder Raises:
10's x 10 (2 Sets)
Partial Wide Grip Lat Pulldown:
50 x 100 (1 Set)
B1: Rope Pressdown
110 x 15 (4 Sets)
B2: Hammer Curl
35's x 10 (4 Sets)
B3: Dips with Weighted Chains
BW + 75lb Chains x 10 (4 Sets)
Post-Workout:
Egg Roll & General Tso's Chicken
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-09-2017, 05:33 AM #3805
Mesocycle #31
Week 6 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Rope Pullover:
30 x 20 (2 Sets)
DB Bilateral Row:
40's x 8 (2 Sets)
40's x Failure (1 Set)
Deadlift:
225 x 3 (8 Sets)
*1 Minute Rest Between Each Set*
Band Walks:
30 Seconds (2 Sets)
Wide Grip Lat Pulldown:
75 x 20 (3 Sets)
Supinated DB Curls:
20's x 6
25's x 6
30's x 6
35's x 6
40's x 6
Band Pull Apart:
Band x 100 Reps (1 Set)
Post-Workout:
Salt & Straw Cinnamon Snickerdoodle
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-11-2017, 05:28 AM #3806
Mesocycle #31
Week 6 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Incline Bench Press:
185 x 3 (8 Sets)
* 1 Minute Rest Between Sets *
DB Hex Press:
60 x 12 (3 Sets)
Pec Dec:
110 x 12 (3 Sets)
110 x AMRAP (1 Set)
Upright Rows using DB/Cable:
30's x 12 (3 Sets)
Dips (Tricep Focus) ((3:1:1:1))
BW x Failure (3 Sets)
Cable Tricep Kickback:
5 Each Hand x Failure (1 Set)
Lying Leg Curl:
50 x 100 (1 Set)
A1: Seated Calf Raise:
2 Plates x 12 (3 Sets)
A2: Bodyweight Calf Raise:
BW x Failure (3 Sets)
Post-Workout:
Egg Sub and Red Velvet Protein Pudding Sludge Bowl
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-14-2017, 05:31 AM #3807
Mesocycle #31
Week 6 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
A1: Adductor
100 x 25 (2 Sets)
A2: Abductor
100 x 25 (2 Sets)
A3: Single Leg Leg Curl
30 x 15 (2 Sets)
A4: Box Jumps
10 Reps (2 Sets)
Barbell Squat:
225 x 3 (8 Sets)
* 1 Minute Rest Between Sets *
Lying Leg Curl:
125 x 8 (3 Sets)
Leg Press (Feet Wide and High Hamstring Focus)
6 Plates/Side x 20 (3 Sets)
Single Leg Leg Extension:
35 Each Leg x 6 (4 Sets)
* Rotate Back and forth between legs no rest*
EZ Bar Cable Curl:
30 x 100 (1 Set)
Post-Workout:
Chocolate Cream Pie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-15-2017, 05:34 AM #3808
Mesocycle #31
Week 6 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Cable Low Row:
25 Each Hand x 10 (4 Sets)
Underhand Pulldown:
110 x 12 (3 Sets)
Side Lateral Partials:
40's x 20 (3 Sets)
A1: Reverse Pec Dec
55 x 15 + 10 Partials (3 Sets)
A2: Hammer Strength Overhead Press
70 Each Hand x 15 + 10 Partials (3 Sets)
DB 6 Way Shoulder Raises:
10's x 10 (2 Sets)
Partial Wide Grip Lat Pulldown:
50 x 100 (1 Set)
B1: Rope Pressdown
110 x 15 (4 Sets)
B2: Hammer Curl
35's x 10 (4 Sets)
B3: Dips with Weighted Chains
BW + 75lb Chains x 10 (4 Sets)
Post-Workout:
Mexican Fajitas
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-16-2017, 05:30 AM #3809
Mesocycle #31
Week 7 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Rope Pullover:
30 x 20 (2 Sets)
DB Bilateral Row:
40's x 8 (2 Sets)
40's x Failure (1 Set)
Deadlift:
225 x 3 (8 Sets)
*1 Minute Rest Between Each Set*
Band Walks:
30 Seconds (2 Sets)
Wide Grip Lat Pulldown:
75 x 20 (3 Sets)
Supinated DB Curls:
20's x 6
25's x 6
30's x 6
35's x 6
40's x 6
Band Pull Apart:
Band x 100 Reps (1 Set)
Post-Workout:
Protein Ice Cream
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-19-2017, 05:30 AM #3810
Mesocycle #31
Week 7 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Incline Bench Press:
185 x 3 (8 Sets)
* 1 Minute Rest Between Sets *
DB Hex Press:
60 x 12 (3 Sets)
Pec Dec:
110 x 12 (3 Sets)
110 x AMRAP (1 Set)
Upright Rows using DB/Cable:
30's x 12 (3 Sets)
Dips (Tricep Focus) ((3:1:1:1))
BW x Failure (3 Sets)
Cable Tricep Kickback:
5 Each Hand x Failure (1 Set)
Lying Leg Curl:
50 x 100 (1 Set)
A1: Seated Calf Raise:
2 Plates x 12 (3 Sets)
A2: Bodyweight Calf Raise:
BW x Failure (3 Sets)
Post-Workout:
Pulled Pork, Mac and Cheese, Baked Beans & Corn Bread.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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