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  1. #4231
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    Mesocycle #9
    Week 12 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




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


    Incline DB Bench Press
    80's x 12 (4 Sets)


    Flat DB Fly
    45's x 8 (3 Sets)


    Chins:
    BW x Failure (4 Sets)


    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension


    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)


    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




    Post-Workout:
    Steak & Potatoes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4232
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    Mesocycle #9
    Week 13 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 Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4233
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 13 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:
    Shrimp Jambalaya
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4234
    OLYMPIAN The Solution's Avatar
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    Default

    Mesocycle #9
    Week 13 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




    Lying Leg Curl:
    140 x 15 (3 Sets)


    Squat:
    275 x 10 (3 Sets)


    Leg Press:
    8 Plates/Side x 10 (3 Sets)


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


    Stiff Leg Deadlifts:
    225 x 10 (3 Sets)


    Post-Workout:
    Caramel Pretzel Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4235
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 13 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: 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:
    Chicken Parm Sandwich
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4236
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
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    Posts
    15,366
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    2148163

    Default

    Mesocycle #9
    Week 13 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




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


    Incline DB Bench Press
    80's x 12 (4 Sets)


    Flat DB Fly
    45's x 8 (3 Sets)


    Chins:
    BW x Failure (4 Sets)


    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension


    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)


    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




    Post-Workout:
    Graeter's Cheesecake Cookies & Cream:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4237
    OLYMPIAN The Solution's Avatar
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    2148163

    Default

    Mesocycle #9
    Week 14 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:
    Salted Caramel Pretzel Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4238
    OLYMPIAN The Solution's Avatar
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    15,366
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    2148163

    Default

    Mesocycle #9
    Week 14 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:
    Banana Chocolate Chip Loaf
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4239
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148163

    Default

    Mesocycle #9
    Week 14 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




    Lying Leg Curl:
    140 x 15 (3 Sets)


    Squat:
    275 x 10 (3 Sets)


    Leg Press:
    8 Plates/Side x 10 (3 Sets)


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


    Stiff Leg Deadlifts:
    225 x 10 (3 Sets)


    Post-Workout:
    Double Chocolate Chip Loaves
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4240
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #9
    Week 14 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: 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:
    Maple Brown Sugar Oatmeal
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4241
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #9
    Week 14 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




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


    Incline DB Bench Press
    80's x 12 (4 Sets)


    Flat DB Fly
    45's x 8 (3 Sets)


    Chins:
    BW x Failure (4 Sets)


    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension


    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)


    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




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


  12. #4242
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148163

    Default

    Mesocycle #10
    Week 1 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




    Lying Leg Curl
    150 x 8 (4 Sets)


    Barbell Squats:
    315 x 8 (3 Sets)


    Leg Press
    6 Plates/Side x 15 (5 Sets)


    Chins:
    BW x Failure (4 Sets)


    DB Stiff Leg Deadlifts:
    100's x 10 (4 Sets)


    Calves:
    2 Plates x 10 Reps + 10 Second Hold (4 Sets)




    Post-Workout:
    Protein S'mores Loaves
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4243
    OLYMPIAN The Solution's Avatar
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    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 1 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 Press:
    3 Plates + 25/Side x 8 (3 Sets)


    Incline Smith Bench:
    4-25's / Side x 6 (3 Sets)


    Two Stop DB Bench Press (Half way down, pause, all the way down and back up)
    70's x 6 (4 sets)


    Stretch Pushups:
    BW x Failure (3 Sets)


    Seated Smith Press:
    3 - 25's x 10 (3 Sets)


    Reverse Pec Dec:
    70 x 20 (3 Sets)


    6-Ways:
    10's x 10 (3 Sets)


    Post-Workout:
    Grenade Brownie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4244
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148163

    Default

    Mesocycle #10
    Week 1 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


    Seated Palms up DB Curls:
    30's x 8 (4 Sets)


    Preacher Hammer Curl
    40's x 10 (4 Sets)


    BB Curl
    70 x 8 (4 Sets)


    Dual Rope Tricep Extension
    125 x 12 (4 Sets)


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


    Overhead Rope Extension
    70 x 10 (4 Sets)


    Post-Workout:
    Maple Brown Sugar Oatmeal
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4245
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148163

    Default

    Mesocycle #10
    Week 1 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

    DB Twist Press:
    60's x 10 (3 Sets)

    DB Incline Bench Press:
    70's x 12 (3 Sets)

    DB Fly:
    40's x 12 (3 Sets)

    Chins:
    BW x Failure (4 Sets)

    Low Cable Row:
    110 x 12 (3 Sets)

    HyperExtensions:
    BW X Failure (3 Sets)

    A1: Rear Delt Raise
    A2: HS Laterals
    4 Rounds of 12-15 Reps

    Post-Workout:
    Sub & Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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