Results 3,496 to 3,510 of 4675
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02-17-2016, 09:45 AM #3496
Moving through different phases and super compensation and backing down
frequency is pretty typical at 2x a week sometimes 3x a week
a body part2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-18-2016, 06:04 AM #3497
Team Integrated Muscle and Health LLC
Mesocycle #26
Week 2 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Lying Leg Curls: (1:2:1:2)
125 x 10 (3 Sets)
A1: Abductors: (3:1:1:1)
130 x 15 (2 Sets)
145 x 10 (1 Set)
A2: Adductors: (3:1:1:1)
130 x 15 (2 Sets)
140 x 10 (1 Set)
Barbell Squat: (1:1:1:1)
320 x 6 (3 Sets)
Deficit Stiff Leg Deadlifts (Standing on a 2" Box) : (2:1:1:1)
185 x 6 (3 Sets)
Leg Extension: (2:2:2:1)
50 Each Leg x 12 (3 Sets)
Reverse HyperExtensions: (1:1:1:1)
BW x 10 (3 Sets)
Post-Workout:
Cellucor PB Marshmallow Brown Sugar Mugcake:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-19-2016, 06:17 AM #3498
Team Integrated Muscle and Health LLC
Mesocycle #26
Week 2 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Chest Supported Pronated Machine Rows: (2:1:1:1)
1 Plate + 25 x 10 (5 Sets)
Single Arm Underhand Pulldowns: (1:2:1:2)
25 Each Hand x 15 (3 Sets)
Bodyweight Hyperextension: (1:1:1:1)
BW x Failure (3 Sets)
A1: Chest Supported Rear Delt DB Raise: (2:1:1:1)
20's x 15 (3 Sets)
A2: Partial Rear Delt Swings: (2:1:1:1)
20's x 15 (3 Sets)
A3: Single Arm Side Lateral Raises: (2:1:1:1)
25's x 10 (3 Sets)
B1: Rope pressdown: (1:1:1:1)
130 x 15 (4 Sets)
B2: Cable Hammer curl: (1:1:1:1)
50 x 10 (4 Ses)
B3: BW Dips: (1:1:1:1)
BW x 10 (4 Sets)
B4: EZ bar curls: (1:1:1:1)
50 x 15 (4 Sets)
Post-Workout:
General Tso Chicken + Shrimp Eggroll:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-20-2016, 09:08 PM #3499
Trained out of town with Coach Austin Stour and his wife Jerica:
Team Integrated Muscle and Health LLC
Mesocycle #26
Week 2 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Close Grip Pulldowns:
140 x 10 (3 Sets)
140 x 10 ---> 100 x 8 --> 80 x 12
Smith Barbell Rows:
3 Plates x 12 --> 2 Plates x 15 Rest Pause 10 Reps
Rack Pulls: (2 inch below knee cap)
225 x 6
315 x 6
405 x 2
Stretchers:
90 x 15 (3 Sets)
Hammer Curls: (3:1:1:1)
40's x 15 (3 Sets)
Close Grip Pushdown:
150 x 15 (3 Sets)
Single Arm Pushdown:
50 Each Hand x 15 (3 Sets)
Single Arm Preacher Curl:
40 Each Hand x 15 (3 Sets)Last edited by The Solution; 02-20-2016 at 09:08 PM.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-21-2016, 06:23 AM #3500
Team Integrated Muscle and Health LLC
Mesocycle #26
Week 2 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Incline Bench Press: (2:1:1:1)
225 x 6 (3 Sets)
235 x 5 (1 Set)
Flat DB Bench Press: (2:1:2:1)
90's x 10 (3 Sets)
Pec Dec: (2:2:2:2)
110 x 12 (3 Sets)
110 x Failure (1 Set)
Standing Overhead Rack Press: (1:1:1:1)
*30 Second Rest*
95 x 6
100 x 6
105 x 6
115 x 6
135 x 6
Bodyweight Dips:
BW x Failure (3 Sets)
Rope Pressdown: (1:1:1:1)
130 x 12-15 (3 Sets)
A1: Seated Calf Raise (1:2:1:2)
2 Plates x 10 (2 Sets)
A2: Donkey Calf Raise (1:2:1:2)
3 Plates x 10 Reps (2 Sets)
A3: Leg Press Calf Raise (1:2:1:2)
4 Plates x 10 (2 Sets)
Post-Workout:
Ye Old Sweet Shop Cookies:
Monster, PB Chip, Oatmeal Raisin, Rocky Road, Brownie Filled, PB Filled, Polka Dot, Butter Almond Toffee, Chocolate Chip:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-22-2016, 06:28 AM #3501
Team Integrated Muscle and Health LLC
Mesocycle #26
Week 3 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Lying Leg Curls: (1:2:1:2)
130 x 10 (3 Sets)
A1: Abductors: (3:1:1:1)
130 x 15 (2 Sets)
145 x 10 (1 Set)
A2: Adductors: (3:1:1:1)
130 x 15 (2 Sets)
140 x 10 (1 Set)
Barbell Squat: (1:1:1:1)
330 x 6 (3 Sets)
Deficit Stiff Leg Deadlifts (Standing on a 2" Box) : (2:1:1:1)
185 x 6 (3 Sets)
Leg Extension: (2:2:2:1)
50 Each Leg x 12 (3 Sets)
Reverse HyperExtensions: (1:1:1:1)
BW x 10 (3 Sets)
Post-Workout:
Cellucor Cinnamon Swirl 2 Minute pancake:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-22-2016, 08:19 AM #3502
Glad you and Austin had a good time! Workouts are always on point in here
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02-23-2016, 06:37 AM #3503
Team Integrated Muscle and Health LLC
Mesocycle #26
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Chest Supported Pronated Machine Rows: (2:1:1:1)
1 Plate + 30 x 10 (5 Sets)
Single Arm Underhand Pulldowns: (1:2:1:2)
25 Each Hand x 15 (3 Sets)
Bodyweight Hyperextension: (1:1:1:1)
BW x Failure (3 Sets)
A1: Chest Supported Rear Delt DB Raise: (2:1:1:1)
20's x 15 (3 Sets)
A2: Partial Rear Delt Swings: (2:1:1:1)
20's x 15 (3 Sets)
A3: Single Arm Side Lateral Raises: (2:1:1:1)
25's x 10 (3 Sets)
B1: Rope pressdown: (1:1:1:1)
130 x 15 (4 Sets)
B2: Cable Hammer curl: (1:1:1:1)
50 x 10 (4 Ses)
B3: BW Dips: (1:1:1:1)
BW x 10 (4 Sets)
B4: EZ bar curls: (1:1:1:1)
50 x 15 (4 Sets)
Post-Workout:
French Dip + French Fries:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-23-2016, 07:05 AM #3504
You need more french fries on that plate dude!
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02-23-2016, 10:47 AM #3505
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02-26-2016, 06:20 AM #3506
Team Integrated Muscle and Health LLC
Mesocycle #26
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Pull-Ups:
3 Sets to Failure
Deadlift: (1:1:1:1)
315 x 6 (3 Sets)
325 x 5 (1 Set)
Braced DB Rows: (1:1:1:1)
40's x 10 (2 Sets)
40's x Failure (1 Set)
DB Shrugs: (2:1:2:1)
95's x 10 (4 Sets)
Hammer Curls: (3:1:1:1)
20's x 8
25's x 8
30's x 8
35's x 8
40's x 8
EZ Bar Curls: (2:1:1:1)
55 x 15 (2 Sets)
55 x 15 --> 40 x 10 --> 30 x 12
A1: Cable Crunch
70 x 15 (3 Sets)
A2: Hanging Leg Raise
BW X 15 (3 Sets)
Post-Workout:
Chocolate French Toast with a Cookies and Cream Skinny Cow
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-26-2016, 07:50 AM #3507
Pull ups to failure will kill those lats
around what RPE do you begin to feel the tension transfer from lats to arms (if at all)
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02-26-2016, 01:30 PM #3508
When I go thumbless grip the forearm carry over is really reduced
typically i feel forearms in dumbbell rows or primates rows after a rpe
of 8-102013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-27-2016, 06:30 AM #3509
Team Integrated Muscle and Health LLC
Mesocycle #26
Week 3 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Incline Bench Press: (2:1:1:1)
225 x 6 (3 Sets)
235 x 5 (1 Set)
Flat DB Bench Press: (2:1:2:1)
95's x 10 (3 Sets)
Pec Dec: (2:2:2:2)
115 x 12 (3 Sets)
115 x Failure (1 Set)
Standing Overhead Rack Press: (1:1:1:1)
*30 Second Rest*
95 x 6
100 x 6
105 x 6
115 x 6
135 x 6
Bodyweight Dips:
BW x Failure (3 Sets)
Rope Pressdown: (1:1:1:1)
130 x 12-15 (3 Sets)
A1: Seated Calf Raise (1:2:1:2)
2 Plates x 10 (2 Sets)
A2: Donkey Calf Raise (1:2:1:2)
3 Plates x 10 Reps (2 Sets)
A3: Leg Press Calf Raise (1:2:1:2)
4 Plates x 10 (2 Sets)
Post-Workout:
New Orleans Ice Cream Company Cajun Rum Raising
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-28-2016, 06:29 AM #3510
Team Integrated Muscle and Health LLC
Mesocycle #26
Week 3 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Lying Leg Curls: (1:2:1:2)
130 x 10 (3 Sets)
A1: Abductors: (3:1:1:1)
130 x 15 (2 Sets)
145 x 10 (1 Set)
A2: Adductors: (3:1:1:1)
130 x 15 (2 Sets)
140 x 10 (1 Set)
Barbell Squat: (1:1:1:1)
320 x 6 (3 Sets)
Deficit Stiff Leg Deadlifts (Standing on a 2" Box) : (2:1:1:1)
185 x 6 (3 Sets)
Leg Extension: (2:2:2:1)
50 Each Leg x 12 (3 Sets)
Reverse HyperExtensions: (1:1:1:1)
BW x 10 (3 Sets)
Post-Workout:
Cellucor Red Velvet cake batter patriotic Brownie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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