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  1. #4351
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    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




    1 Arm Low Cable Row
    20 Each Hand x 15
    25 Each Hand x 12
    30 Each Hand x 10
    35 Each Hand x 8 (4 Sets)


    DB BiLateral Row: (Head on Bench to prevent momentum)
    50's x 8 (4 Sets)


    Banded Dumbbell Pullover:
    40 x 10 + Orange Band (4 Sets)


    Lat Pulldown:
    130 x 8 (4 Sets)


    Hyperextension:
    BW x Failure (6 Sets)


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


  2. #4352
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 5 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    HS Machine Chest Press
    2 Plates x 8
    3 Plates x 8
    3 Plates + 25/Side x 8 (2 sets)


    Paused Flat DB Bench:
    110's x 5 (5 Sets)


    Incline Smith Bench:
    185 x 10 (4 Sets)


    Dips:
    BW x Failure (4 Sets)


    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)


    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)


    Wide Grip Upgright Rows:
    70 x 20 (3 Sets)


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


  3. #4353
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 5 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps


    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps


    Post-Workout:
    Pulled Pork Sandwich
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4354
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 5 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    A 1: DB Hex Press
    A 2: DB Fly
    A 3: DB Chest Press
    4 Rounds of 8-10 Reps


    B 1: Low Cable Row
    B 2: Lat Pulldown
    B 3: Single Arm Pullover
    4 Rounds of 8-10 Reps


    C 1: Dumbbell Rear Delt Raise
    C 2: DB Side Laterals
    4 Rounds of 20 Reps


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


  5. #4355
    OLYMPIAN CHILDOFGOD's Avatar
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    MIAMI, FL
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    hey Solution, are u plannin' to hit the stage again?
    MY LORD OF LORDS!!!

  6. #4356
    OLYMPIAN The Solution's Avatar
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    Once I have enough muscle, size, and symmetry. I won't go back up there until I know I can walk away with confidence of placing very well.
    Quote Originally Posted by CHILDOFGOD View Post
    hey Solution, are u plannin' to hit the stage again?
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4357
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 5 Day 5




    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    Lying Leg Curl:
    140 x 10 --> 110 x 10 --> 80 x 20 + 20 Partials


    Leg Press:
    8 Plates/Side x 8 --> 7 Plates x 6 --> 6 Plates x 12 --> 4 Plates x 25


    Leg Extension:
    60 Each Leg x 10 (4 Sets)


    Chain Lunges:
    50lbs Chains x 20 Steps (4 Sets)


    Stiff Leg Deadlifts:
    275 x 8 (4 Sets)


    Post-Workout:
    High Road Maple VS. Sorghum
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4358
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 6 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    DB Row:
    100's x 10 (3 Sets)


    Lat Pulldown:
    120 x 8 (3 Sets)


    DB Pullover Banded:
    45lb x 10 (3 Sets)


    Supported Chest Row:
    2-45's x 8 (3 Sets)


    Low Row:
    140 x 8 (5 Sets)
    ** 30 Seconds Rest **


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


  9. #4359
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 6 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    HS Machine Chest Press
    3 Plates + 25/Side x 8 (3 sets)


    Incline DB Bench:
    100's x 6 (3 Sets)


    Incline Smith Bench:
    185 x 10 (4 Sets)


    Dips:
    BW x Failure (4 Sets)


    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)


    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)


    Post-Workout:
    Chicken & Rice Sweet and Sour Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4360
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #9
    Week 6 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps


    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps


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


  11. #4361
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148077

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    Mesocycle #9
    Week 6 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    A 1: DB Hex Press
    A 2: DB Fly
    A 3: DB Chest Press
    4 Rounds of 8-10 Reps


    B 1: Low Cable Row
    B 2: Lat Pulldown
    B 3: Single Arm Pullover
    4 Rounds of 8-10 Reps


    C 1: Dumbbell Rear Delt Raise
    C 2: DB Side Laterals
    4 Rounds of 20 Reps


    Post-Workout:
    French Toast, Eggs, and Sludge + Strawberries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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