Results 2,671 to 2,685 of 4675
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08-06-2014, 06:46 AM #2671
Inov8 Elite Performance
Mesocycle #13
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Hammer Strength Chest Press 3:1:1:2
3 Plates/Side x 10 (4 Sets)
+2 Reps
Incline BB Bench Press 1:3:3:1
185 x 10 (4 Sets)
+2 Reps
A. Pec Dec Fly 1:2:1:2
110 x 15 (3 Sets)
+3 Reps
B. Reverse Pec Dec Fly 1:1:1:2
60 x 15 (3 Sets)
+3 Reps
Stretch Push-Ups 2:2:1:1
BW x 20 (3 Sets)
Seated DB Overhead Press (Rest Pause) 2:1:1:1
60's x 10 + 5 (4 Sets)
A1. Side Lateral Raise 1:1:1:2
25's x 8 (3 Sets)
A2: Band Pull Apart 1:3:3:1
Band x 15 (3 Sets)
+3 Reps
A3. Front Lateral Raise 1:1:1:2
25's x 8 (3 Sets)
Post-Workout:
Chicken Alfredo:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-06-2014, 04:06 PM #2672
Cellucor Double Chocolate S’mores Protein Loaves
http://www.youtube.com/watch?v=8q-D5wqhdOE
Recipe
Dry:
80g Complete Pancake Mix (Extra Fluffy)
3g Splenda
50g Cellucor Cor Performance Whey (S’Mores)
3g Baking Powder
8g SF/FF Pudding Mix (Vanilla)
16g Cocoa Powder (2 TBSP)
Wet:
2 Egg Whites
1 Large Banana (100g)
6oz Greek Yogurt (170g)
Directions
Start by mixing your Dry in a bowl (Whey, Pancake Mix, Baking Powder, Splenda, SF/FF Pudding Mix + Cocoa Powder)
Mash Banana in a bowl and Add in Wet (Egg White/ and Greek Yogurt) and stir with a spoon until batter like consistency is formed then add this to Dry and combine both.
Pre-heat oven to 350. You will then use cooking spray on a small Pyrex Loaf Pans, or one large loaf pan (Preference is up to you). Take a spoon and place batter evenly into each small cupcake filling and fill about half way (to prevent over flowing)
Bake for 15-20 Minutes, use a toothpick to make sure the middle is complete!
Pull out of oven, cool for at least 5-10 minutes
Enjoy
Macros
For all 6 Loaves:
Calories ~ 800
Protein ~ 71g
Carbs ~ 107g
Fat ~ 10g
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-07-2014, 06:37 AM #2673
Inov8 Elite Performance
Mesocycle #13
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
A1. Lat Pulldown (Reverse grip) 1:3:2:1
100 x 12 (4 Sets)
+2 Reps
A2.Smith Machine Bent Over Row
3-25's x 8 (4 Sets)
B1. Pull Ups 1:2:1:1
Bw x 8 (3 Sets)
B2. Wide Grip Pull Down (neutral grip) 1:2:2:1
110 x 8 (3 Sets)
B3. HS Pull Over 1:2:2:1
1 Plate/Side x 10 (3 Sets)
C1. Chest Supported Single Arm Row Machine 1:2:1:1
1 Plate + 25 x 12 (3 Sets)
+2 Reps
C2. Assisted Pull-Up 1:2:1:1
BW x 15 (3 Sets)
D1. Dead Lift 2:1:1:1
295 x 6 (3 Sets)
+ 20 Pounds
D2. HyperExtension 1:3:1:1
BW x 8 (3 Sets)
Hanging Leg Raises 1:1:1:1
BW x 15 (4 Sets)
Post-Workout:
Chocolate Covered Strawberry Cheesecake Waffles:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-08-2014, 01:45 AM #2674
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149337
Great journal...
but those food pics! (drools)Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
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08-08-2014, 06:27 AM #2675
Inov8 Elite Performance
Mesocycle #13
Week 3 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Machine Shoulder Press 1:2:4:1
90 Each Hand x 6 (5 Sets)
+10 Pounds
Lateral Raise (accumulation set) 1:2:1:1
50 x 10 --> 70 x 6 --> 90 x 6 (3 Sets)
+ 4 Reps
Band Pull Aparts (timed sets) 1:3:1:1
Band x 15 (3 Sets)
+3 Reps
Cable Lateral Raise (timed sets) 1:3:1:1
20 x 15 (3 Sets)
+3 Reps
A1. Incline Skull Crusher 1:2:4:1
100 x 10 (4 Sets)
+1 Set
A2. Weighted Dips 3:1:3:1
BW + 50lb Chains x 10 (4 Sets)
+1 Set
B1. Rope Overhead Ext 1:2:2:1
60 x 8 (3 Sets)
B2. Rope Curl 1:1:1:1
60 x 15 (3 Sets)
B3. Close Grip Push Up 1:1:1:1
BW x 20 (3 Sets)
B4. Incline DB curl 1:2:2:1
20's x 8 (3 Sets)
Post-Workout:
Cellucor Molten Chocolate/Mint Chocolate Chip Thin Mint Oatmeal:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-09-2014, 12:18 PM #2676
New meso will be a nice change
A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
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08-10-2014, 06:57 AM #2677
Inov8 Elite Performance
Mesocycle #13
Week 3 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Sumo Dead Lift (eccentric focus) 3:1:1:1
315 x 6 (4 Sets)
1A. Lat Pulldown 1:1:1:1
120 x 10 (3 Sets)
+2 Reps
1B. Weighted Back Extension
BW + 25 x 15 (3 Sets)
+3 Reps
2A. Low Pulley Row 2:1:1:2
120 x 12 (3 Sets)
+2 Reps
2B. HS Pullover 1:2:1:2
1 Plate/Side x 12 (3 Sets)
Incline Barbell Bench Press 3:1:3:1
155 x 12
175 x 10
185 x 8
205 x 6
A1. Cable Fly 3:1:1:2
50 Each Hand x 12 (3 Sets)
A2. Decline HS Bench Press 1:1:1:1
2 Plates+25/Side x 12 (3 Sets)
B1. Pec Dec Fly 3:3:3:1
110 x 12 (2 Sets)
B2. Banded Push-Ups 1:1:1:1
Band x 12 (2 Sets)
Post-Workout:
Beef Tips and Gravy Sirloin Fajitas with Rice:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-10-2014, 09:58 AM #2678
Have you ever tried using bands for back extensions instead of weights?
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08-10-2014, 11:30 AM #2679
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08-10-2014, 11:44 AM #2680
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08-10-2014, 12:43 PM #2681
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08-10-2014, 02:56 PM #2682
Cellucor Cinnamon Swirl Banana Bread
Recipe
Dry:
90g Complete Pancake Mix
40g Cinnamon Swirl Whey
3g Splenda
Baking Powder (5g)
8g SF/FF Pudding Mix (Vanilla)
16g PB Lean (Banana Bread Flavor)
Wet:
2 Egg Whites
100g Greek Yogurt
75g Banana (Diced up)
50g Almond Milk
Directions:
Combine all Dry (Whey, Pancake Mix Baking Powder, SF/FF Pudding Mix, PB Lean, and Splenda)
in a separate bowl mix the wet (Yogurt, Egg whites, dice up the banana, and almond milk)
Combine the wet to the dry and use a hand mixer or beater to mix until a batter like consistency is formed.
Pre-heat oven to 350 degrees and then use cooking spray on your Loaf Pan to coat it and prevent sticking. A pyrex dish is fine if you do not have a loaf pan or a metal pan that is square in shape.
Transfer the mixture to the Loaf Pan and bake for 20-25 minutes, use a toothpick to check Banana Bread if it are finished (it will come out with no residue on the toothpick)
Allow to cool for 5-10 minutes and then enjoy!
Macros:
Calories -- 690
Protein --65g
Carbs -- 90g
Fat -- 8g
I personally do not have bands, gym has very limited bands. not like elite FTS stuff.2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-11-2014, 06:39 AM #2683
Inov8 Elite Performance
Mesocycle #13
Week 4 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Lying Leg Curl 5:1:1:1
110 x 8 (5 Sets)
Leg Press (Rest Pause) 3:1:1:1
5 Plates/Side x 10 + 10 + 10 (4 Sets)
Barbell Squat 5:5:1:1
225 x 6 (3 Sets)
A1. Goblet Sauat 2:2:1:1
50 DB x 12 (4 Sets)
A2. Standing Leg Curl 3:1:1:2
40 Each leg x 8 (4 Sets)
Lying Leg Curl (5 + 10 partials) 1:5:5:1
120 x 5 (3 Sets)
Leg Extension 1:1:1:1
50 Each leg x 12 (5 Sets)
Bodyweight Dips 2:1:1:2
BW x 20 (3 Sets)
Standing Calf 1:10:1:10
225 x 3 (4 Sets)
Post-Workout:
Ben & Jerry's Hazed and Confused
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-12-2014, 08:15 PM #2684
Cellucor Chocolate Chip Cookie Dough Two Tier Protein Cake with a Chocolate Hazelnut Glaze
Recipe
Dry:
40g Complete Pancake mix
35g Cellucor Chocolate Chip Cookie Dough Whey
3g Splenda
3g Baking Powder
8g SF/FF Pudding Mix
Wet:
25g Greek Yogurt
1 Egg White
1/8 Cup Water (To batter like consistency
Topping/Filling:
20g MyOatmeal PB Lean (Chocolate Hazelnut)
Directions
First Combine all Dry (Whey, Pancake Mix Baking Powder, SF/FF Pudding Mix and Splenda) and then you will add in your wet on top
Crack the egg white and throw into the bowl, add greek yogurt, then use enough water to make a very thick cake batter texture
Take a circular Tupperware container and spray it with cooking spray and make sure it is coated well
Take a spatula and transfer the mixture into the Tupperware container and microwave on a medium power for around 3 minutes (you should see the outside start to harden and the middle have a soft texture which will be perfect for when it cools)
Flip the cake upside down on a plate and allow it to cool when done (you can check when done using a fork along the outside edges and poking it forward to see if any residue or liquid is leaking to the bottom.
Allow to cool for a few minutes, and then use a knife to cut it into portions (two).
Take Frosting (PB Lean) in a small dish and slowly add water until you get a thick consistency to use as a glaze and move the spoon back and forth to glaze the final product.
Enjoy!
Macros
Calories ~ 400
Protein ~ 40g
Carbs ~ 50g
Fat ~ 5g
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-12-2014, 08:25 PM #2685
Wasn't a huge fan of the 'Hazed and Confused'
Jelly of the squat work.Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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