Results 2,731 to 2,745 of 4675
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09-10-2014, 07:05 AM #2731
Inov8 Elite Performance
Mesocycle #14
Week 4 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Slight Incline Bench DB Hex Press – (2:1:1:3)
85's x 8 (4 Sets)
+5 Pounds
Barbell Bench Press (3:3:1:1)
270 x 6 (4 Sets)
+10 Pounds
Pec Dec (1:1:1:1) –
110 x 15 (3 Sets)
Stretch pushups – (1:1:1:1)
3 Sets to Failure (BW)
Reverse Pec Dec – (1:1:1:1)
55 x 15 (4 Sets)
Side Lateral Raises – (1:1:1:1)
25 x 10 (4 Sets)
Seated Overhead DB Press –(5:3:1:1)
70's x 6 (5 Sets)
Hanging Leg Raise: (1:1:1:1)
BW X 15 (5 Sets)
Post-Workout:
Chicken Cordon Blue + Sweet Potato with Snickers/Peanut Butter Cups + Grilled Asparagus:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-11-2014, 04:42 AM #2732
Inov8 Elite Performance
Mesocycle #14
Week 4 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Bent-Over Dumbbell Rows – (1:1:1:1)
100's x 10 (4 Sets)
+5 Pounds
Bent-Over Barbell Rows– (1:2:1:2)
235 x 8 (5 Sets)
+5 Pounds
A1: Hammer Strength Pullovers (1:1:1:1)
1 Plate/Side x 15 (4 Sets)
A2: HS Back Extension (1:1:1:1)
150 x 20 (4 Sets)
Hyperextension W/Chains – (1:1:1:1)
BW + 25lb Chain X Failure (4 Sets)
Donkey Calf Raise: (3:1:3:1)
4 Plates x 10 (5 Sets)
Post-Workout:
Cellucor Cinnamon Swirl Low-Carb Loaf:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-11-2014, 08:17 PM #2733
Cellucor Chocolate Chip Cookie Dough and Cream Cookies
http://www.youtube.com/watch?v=sIwpuKpoEAw
Recipe
¾ Scoop (25g) Chocolate Chip Cookie Dough Cor Whey
¾ Scoop (25g) Cookies and Cream Cor Whey
120g Complete Pancake Mix
15g of Splenda (1/2 Cup)
3g of Baking Powder
8g SF/FF Vanilla Pudding Mix
Wet:
1 Egg
1 White
50g Almond Milk (1/3 Cup)
Directions
Take your dry and in a mixing bowl mix everything together(Pudding Mix, Whey, Baking Powder, Splenda, and Pancake Mix)
Add Egg + Egg White + Milk and mix (it will be a very thick mixture as cookies should be) I added around 1/3 cup to this to get a thick cake batter thickness, it should be sticking to the spoon.
Keep Mixing with a whisk, spoon, or a stand up mixer until thick.
Pre-Heat the Oven to 350
Take a baking sheet and line it with aluminum foil and spray it with cooking spray
Take a spoon and slowly tablespoon at least 1" away from each other as they will expand as seen in the picture, These are QUICK they take 8 minutes when baked in my oven, so keep an eye on them around 8 minutes, may take a little over 9 or 7 depending on the baking sheet. The bottom should have a little golden brown to them, and the top should be fluffy when taking them off they will cool and be very moist/fluffy after cooling for 10-15 minutes.
Macros
Calories: ~ 730
Fat: ~ 13g
Carbs: ~ 100g
Protein: ~ 55g
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-12-2014, 04:58 AM #2734
Inov8 Elite Performance
Mesocycle #14
Week 4 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
A1: V bar pushdowns –(1:1:1:1)
120 x 15
140 x 12
160 x 10
180 x 8
A2: Rope Hammer Curls – (1:1:1:1)
85 x 10 (4 Sets)
B1:Hammer Strength Tricep Extension (close grip)–(1:2:1:2)
60 (Each Hand) x 10 (4 Sets)
B2: Incline Preacher Curls– (1:1:1:1)
25lb Plate x 20 (4 Sets)
C1: Single Arm Rope Ext – (2:1:1:1)
35 (Each Arm) x 8 (6 Sets)
C2: Barbell Drag Curls – (3:1:1:1)
75 x 8 (3 Sets)
Planks:
BW X 45 seconds (5 Sets)
Post-Workout:
Cellucor Chocolate Chip Cookie Dough Pound Cake:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-13-2014, 10:55 AM #2735
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09-13-2014, 12:35 PM #2736
Have an extra burger from you know where! Your weight will jump no problem
looking great BobStop by my Training Log: RichDC2's Log
Thee RX 2013 Journal of the year
Full fledged member of Team Starnes
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09-13-2014, 03:11 PM #2737
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09-15-2014, 04:46 AM #2738
Inov8 Elite Performance
Mesocycle #15
Week 1 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Pec Dec 1:1:1:1
110 x 12 (3 Sets)
Incline BB Bench Press 1:1:1:1
185 x 6
205 x 6
225 x 6
230 x 6
235 x 6
Stretch Push-Ups 1:2:1:2
BW x 15 (3 Sets)
A1: DB Standing Y Raise
20's x 12 (3 Sets)
A2: Reverse Pec Dec 2:1:2:2
70 x 12 (3 Sets)
B1: Leg Press: 5:1:1:1
5 plates/side x 8 (4 Sets)
B2: Seated Leg Curl 5:1:1:1
90 x 6 (4 Sets)
Standing Calf Raise 1:1:1:2
2 Plates/Side x 35 (3 Sets)
Post-Workout:
Graeters Caramel Truffle Gelato:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-15-2014, 08:15 PM #2739
Cellucor Molten Chocolate Brownies
http://www.youtube.com/watch?v=MFsWsJM3ghI
Recipe
Dry:
100g Complete pancake mix (Extra Fluffy)
50g Molten Chocolate Cor Performance Whey
3g Baking Powder
3g Splenda
16g Cocoa Powder
Dash Salt
Wet:
1 Egg
2 Egg Whites
170g (6oz) Greek Yogurt
Dash Vanilla Extract
Topping/Filling:
Could add PB Lean/Pb2 or any kind of Protein Pudding/Sludge as a topping
Whip Cream, Hershey Syrup, Walden Syrups etc.
Directions
Pre-heat oven to 350 Degrees.
Combine all Dry (Splenda, SF/FF Pudding mix, Cellucor Whey, Pancake Mix, Cocoa Powder, Dash Salt) Set Aside
Add Egg , Egg Whites, Greek Yogurt, and Vanilla Extract and use a hand blender to stir.
Use Cooking Spray to coat a 9x9 Pan and then use a spatula to drop the batter in the pan and set in the oven for 20-25 minutes (until completed and toothpick comes out clean)
Allow to Cool 3-5 minutes, then cut into even squares or serve/eat as is.
Enjoy!
Macros
Calories ~ 827
Protein ~ 78g
Carbs ~ 95g
Fat ~ 15g
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-16-2014, 06:56 AM #2740
Inov8 Elite Performance
Mesocycle #15
Week 1 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Reverse V-Bar Pull Down 3:1:3:1
100 x 6 (4 Sets)
Weighted Back Extension
BW + 45 x 10 (4 Sets)
Lying leg Curl 1:1:1:2 60 sec
100 x 12 (3 Sets)
Rack Pulls (Mid Shin) 3:1:3:1
225 x 6
275 x 6
315 x 6
325 x 6
335 x 6
Weighted Chain Dips 1:2:1:2
BW + 50 x 10 (3 Sets)
A1: DB Hammer Curls (alternating) 1:1:1:1
30's x 12 (3 Sets)
A2: Cable Bicep Curl 1:1:1:2
90 x 10 (3 Sets)
HS EZ Bar Tricep Ext 1:3:1:3
70 Each Hand x 6 (4 Sets)
Post-Workout:
Mango Chicken:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-16-2014, 06:48 PM #2741
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,069
- Rep Power
- 2149336
Food pr0n!1! :-)
And awesome on the weighted dips, Bob. (i am teh jelus.)Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
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09-16-2014, 08:47 PM #2742
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09-18-2014, 06:50 AM #2743
Inov8 Elite Performance
Mesocycle #15
Week 1 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Leg Press (feet high inside shoulder width) 1:1:1:1
7 Plates/Side x 15 (3 Sets)
Barbell Squat 2:1:1:1
225 x 6
275 x 6
295 x 6
315 x 6
335 x 6
355 x 6
A1: DB Straight Leg Dead Lift 3:3:1:1
90's x 6 (4 Sets)
A2: Chain Walking Lunges
BW + 75 x 12 Steps (4 Sets)
Slight Incline DB Bench Press 2:2:1:1
75's x 10 (3 Sets)
HS Pec Dec:
100 x 5 (6 Sets) *15 Sec Rest*
Rope Crunches 1:1:1:2
100 x 15 (4 Sets)
Post-Workout:
Taco Pizza:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-19-2014, 06:59 AM #2744
Inov8 Elite Performance
Mesocycle #15
Week 1 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
DB Overhead Shoulder Press 1:1:1:1
60's x 6
65's x 6
70's x 6
75's x 6
80's x 6
Front Lateral Raise (accumulation set) 1:2:1:1
15's x 8 ---> 20's 6 ---> 25's 6 (2 Sets)
Band Pull Aparts (timed sets) 1:3:1:1
Band x 55 Seconds (2 Sets)
Cable Lateral Raise (timed sets) 1:3:1:1
15 Each Hand x 5 (3 SetS)
A1: Incline Cable Skull Crusher 1:2:4:1
100 x 12 (3 Sets)
A2: BW Dips 3:1:3:1
BW x 15 (3 Sets)
B1: Machine Preacher Curl 1:2:2:1
45 Plate x 8 (4 Sets)
B2: Rope Hammer Curl 1:1:1:1
60 x 15 (3 Sets)
Post-Workout:
Molten Chocolate Blondies:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-20-2014, 07:36 AM #2745
Inov8 Elite Performance
Mesocycle #15
Week 1 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Bent-Over DB Row 1:1:1:1
100's x 6 (6 Sets)
Hammer Low Row 2:2:1:1
50 Each Hand x 6 (3 Sets)
A1: Rope Pullover 1:2:1:1
30 x 10 (4 Sets)
A2: Kneeling Face Pull
120 x 10 (4 Sets)
Close Grip Push-Up 1:1:1:1
BW x Failure (3 Sets)
Seated Calf Raise 1:1:1:2
2 Plates x 15 (4 Sets)
Roman Chair Leg Lifts 1:1:1:2
BW x 15 (4 Sets)
Post-Workout:
Banana Stuffed Vanilla Glazed Cupcakes:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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