Results 2,626 to 2,640 of 4675
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07-10-2014, 06:35 AM #2626
Inov8 Elite Performance
Mesocycle #12
Week 3 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
A1: Leg Ext –(3:1:2:3)
40 Each leg x 8 (3 Sets)
A2: Lying Leg Curls –(3:1:2:3)
100 x 8 (3 Sets)
Hip Adduction Machine – (2:2:2:2)
120 x 12 (2 Sets)
Dumbell Side Laterals – (1:1:1:1)
25's x 10 (5 Sets)
B1: Machine Shoulder Press – (2:1:1:2)
100 (Each Hand) x 10 (5 Sets)
B2: Reverse Pec Dec – (1:1:1:1)
40 x 20 (5 Sets)
C1: Donkey Calf Raise (1:3:1:3)
4 Plates x 8 (4 Sets)
C2: Standing Tabata Raises
BW x 25 (4 Sets)
Post-Workout
Cookies and Cream French Toast:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-11-2014, 07:29 AM #2627
Inov8 Elite Performance
Mesocycle #12
Week 3 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Seated Incline DB Curls - (2:1:1:2 )
25's x 8 (3 Sets)
20's x 15 (1 Sets)
V-Bar Pressdown – 3:1:3:3
150 x 8 (4 Sets)
A1: Machine Preacher Curl (1.5 Reps) ((1:1:1:1))
45 x 8 (4 Sets)
A2: Underhand Pressdown – (1:1:1:2)
100 x 10 (4 Sets)
Bench Dip Dropsets – (1:1:1:1)
3 Plates x 15 ---> 2 Plates x 15 --> 1 Plate x 20 (3 Sets)
EZ Bar Multi Angle Curls – (1:1:1:1)
40 x 8 (Outer Grip)
40 x 8 (Medium Grip)
40 x 8 (Inner Grip)
Repeat x3
Post-Workout:
Cookies and Cream Bread Pudding:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-11-2014, 11:00 AM #2628
Are you noticing any additional strength in this phase? I did cut the volume back but the intensity is a bit higher.
A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
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07-11-2014, 01:31 PM #2629
Its only been 2 weeks since adding back in kcals but i slowly feel better mood/energy wise and sleep is getting better. After running that giant meso and not really focusing on strength wise its hard to know exactly where my strength is but it is rising and coming back from the cut.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-11-2014, 10:01 PM #2630
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07-14-2014, 06:22 AM #2631
Inov8 Elite Performance
Mesocycle #12
Week 4 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Seated Leg Curls (2:1:1:2)
110 x 8 + 15 Partials (4 Sets)
High Wide Stance Leg Press – (1:1:1:1)
5 Plates/Side x 10 (4 Sets)
A1: Front Squats – (1:1:1:1)
200 x 8 (3 Sets)
A2: Leg Press Feet Close –(1:1:1:1)
5 Plates/Side x 8 (3 Sets)
Dumbbell Stiff Legged Deads – (2:1:1:1)
70's x 8 (Toes Pointed In)
70's x 8 (Toes Pointed Forward)
70's x 8 (Toes Pointed outward)
2 Sets
B1: Rope Crunches
15 Reps (3 Sets)
B2: Roman Chair Leg Raises
15 Reps (3 Sets)
C1: Seated Calf Raises – (2:2:1:2)
2 Plates/Side x 8 (4 Sets)
C2:Bodyweight Tibia Raises –
BW x 25 (4 Sets)
Post-Workout:
Sam's Choice Coffee and Donuts:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-14-2014, 04:14 PM #2632
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07-14-2014, 08:53 PM #26332013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-14-2014, 09:35 PM #2634
Looks like a good time at the wedding brosef!
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07-15-2014, 07:12 AM #2635
Inov8 Elite Performance
Mesocycle #12
Week 4 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Flat Dumbbell Bench – (1:1:1:1)
90's x 15 (4 Sets)
+5 Pounds
Incline Smith Machine Bench – (2:2:1:2)
185 x 8
205 x 8
230 x 8 (2 Sets)
+5 Pounds
Decline Bench Press: –(1:1:1:1)
185 x 15
225 x 12
245 x 9
275 x 6
+20 Pounds
Stretch pushups (1:1:1:1)
3 Sets to Failure
A1:Seated Overhead Rope Ext – (1:1:1:1)
40 x 20 (3 Sets)
A2: 6 Way Raises – (1:1;1:1)
10's x 10 (3 Sets)
Bent Over Rear Dumbbell Raises – (1:1:1:1)
10's x 20 (3 Sets)
Post-Workout:
Meatball Omelet With Hasbrowns and Veggies:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-15-2014, 03:35 PM #2636
Cellucor Chocolate Chip Cookie Dough Cupcakes
http://www.youtube.com/watch?v=dVVSfLvxh34
Recipe
Dry:
60g Low-Carb Dixie Diner Pancake Mix (8 Servings)
40g Complete Pancake Mix
30g Cellucor Chocolate Chip Cookie Dough Whey
3g Splenda
Baking Powder (5g)
8g SF/FF Pudding Mix (Vanilla)
Wet:
2 Egg Whites (Stiffened to Firm Peak)
1/2 Cup Milk (I used almond) Around 90g
50g Greek Yogurt
Frosting:
20g Cellucor Molten Chocolate Whey
100g Greek Yogurt
30g Cream Cheese
Directions:
Combine all Dry (Whey, Pancake Mix, Baking Powder, SF/FF Pudding Mix, and Splenda)
in a separate bowl mix the two egg whites and churn with a hand blender or stand up blender for 3-5 minutes on a high power until a stiff peak is formed.
Combine Greek Yogurt + milk + Stiffened Egg Whites into dry and then fold the product until batter is formed.
Pre-heat oven to 350 degrees and then spray with cooking spray to prevent sticking of the cupcakes.
Transfer the mixture to the Muffin/Cupcake Pan and bake for 12 minutes, use a toothpick to check Muffins/Cupcakes if they are finished (it will come out with no residue on the toothpick)
Allow to cool for 5-10 minutes
Mix Frosting: Cream Cheese, Yogurts + Molten Chocolate Whey and transfer to a plastic bag and cut a small hole in the bottom corner. Use this to spread on top of muffins once they are cooled or else the final frosting will melt right off the cupcake (since they are not cooled).
Put finished product in fridge to cool/set or eat right away!
Macros:
For The Cupcakes:
Calories -- 635
Protein – 60g
Carbs -- 65g
Fat -- 4g
For The Frosting:
Calories -- 635
Protein – 28g
Carbs -- 10g
Fat -- 2g
Everything:
Calories -- 635
Protein – 90g
Carbs -- 75g
Fat -- 6g
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-15-2014, 10:27 PM #2637A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
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07-16-2014, 06:38 AM #2638
Inov8 Elite Performance
Mesocycle #12
Week 4 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Barbell Pendlay Row – 1:1:1:3
155 x 8 (3 Sets)
135 x 15 (1 Set)
A1: Neutral Grip Pulldown – (2:2:1:2)
125 x 6 (4 Sets)
A2: Straight Bar Pullovers – (1:1:1:1)
95 x 10 (4 Sets)
Snatch Grip Rack Pulls – (2:1:1:2)
295 x 6
315 x 6
335 x 6
355 x 6
375 x 6
Weighted Back Extensions
BW + 45 x 12 (2 Sets)
B1: Decline Sit-Ups
15 Reps (3 Sets)
B2: Planks:
30 Sec (3 Sets)
Post-Workout:
Shrimp Lo Mein:
Thats what we are going for brother.
See how my back holds up on the next phase with some deadlifts thrown into the mix2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-17-2014, 07:11 AM #2639
Inov8 Elite Performance
Mesocycle #12
Week 4 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
A1: Leg Ext –(3:1:2:3)
40 Each leg x 8 (3 Sets)
A2: Lying Leg Curls –(3:1:2:3)
100 x 8 (3 Sets)
Hip Adduction Machine – (2:2:2:2)
120 x 12 (2 Sets)
Dumbell Side Laterals – (1:1:1:1)
25's x 10 (5 Sets)
B1: Machine Shoulder Press – (2:1:1:2)
100 (Each Hand) x 10 (5 Sets)
B2: Reverse Pec Dec – (1:1:1:1)
40 x 20 (5 Sets)
C1: Donkey Calf Raise (1:3:1:3)
4 Plates x 8 (4 Sets)
C2: Standing Tabata Raises
BW x 25 (4 Sets)
Post-Workout
Steak kabobs, Mac and Cheese, Corn on the Cob, and Twice baked Potato:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-18-2014, 06:55 AM #2640
Inov8 Elite Performance
Mesocycle #12
Week 4 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Seated Incline DB Curls - (2:1:1:2 )
25's x 8 (3 Sets)
20's x 15 (1 Sets)
V-Bar Pressdown – 3:1:3:3
150 x 8 (4 Sets)
A1: Machine Preacher Curl (1.5 Reps) ((1:1:1:1))
45 x 8 (4 Sets)
A2: Underhand Pressdown – (1:1:1:2)
100 x 10 (4 Sets)
Bench Dip Dropsets – (1:1:1:1)
3 Plates x 15 ---> 2 Plates x 15 --> 1 Plate x 20 (3 Sets)
EZ Bar Multi Angle Curls – (1:1:1:1)
40 x 8 (Outer Grip)
40 x 8 (Medium Grip)
40 x 8 (Inner Grip)
Repeat x3
Post-Workout:
Double Bacon Cheeseburger:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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