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  1. #3736
    OLYMPIAN The Solution's Avatar
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    Team Integrated Muscle and Health LLC
    Mesocycle #30
    Week 5 Day 6

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

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

    Flat Bench Press:
    225 x 10 (3 Sets)
    185 x 20 (1 Set)

    A1: Upper Pec Cable Fly
    20 Each Hand x 10 (3 Sets)

    A2: Band Flys:
    Band x 10 (3 Sets)

    Single Arm Cable Rear Delt Fly:
    15 x 12 (3 Sets)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #3737
    OLYMPIAN The Solution's Avatar
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    Team Integrated Muscle and Health LLC
    Mesocycle #30
    Week 6 Day 1

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    Rope Pullover:
    30 x 15 (3 Sets)

    DB Bilateral Rows:
    40's x 8 (3 Sets)

    Deadlift From Floor:
    225 x 5
    245 x 5
    275 x 5
    315 x 5
    365 x 5

    Underhand Pulldowns with Cambered Bar:
    100 x 10 (2 Sets)
    100 x 10 --> 80 x 10 --> 60 x 12
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #3738
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by The Solution View Post
    365 x 5
    Awesome!

  4. #3739
    OLYMPIAN The Solution's Avatar
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    Team Integrated Muscle and Health LLC
    Mesocycle #30
    Week 6 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    Reverse Pec Dec:
    55 x 30 Seconds (3 sets)
    70 x Failure ---> 55 x Failure --> 40 x Partials to Failure

    Rope Hammer Curls: (1:2:1:1)
    100 x 10 (3 Sets)

    A1:Reverse EZ Bar Curls
    70 x 12 (3 Sets)

    A2: EZ Bar Curls:
    70 x 12 (3 Sets)

    V Bar Pressdown:
    120 x 20 (3 Sets)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #3740
    OLYMPIAN data4's Avatar
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    The guide to how you can effectively remove your skin from your body.
    A Passionate and Dynamic Approach to Physique Enhancement
    Strength and Nutrition/Contest Prep Coach
    -serious inquiries: [email protected]

  6. #3741
    OLYMPIAN The Solution's Avatar
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    Team Integrated Muscle and Health LLC
    Mesocycle #30
    Week 6 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    Lying Leg Curl:
    100 x 20 (3 Sets)

    A1: Abductor and
    110 x 15 (2 Sets)

    A2:Adductor Machine:
    110 x 15 (2 Sets)

    Leg Ext:
    60 Each Leg x 15 (3 Sets)

    Barbell Squats:
    225 x 5
    275 x 5
    315 x 5
    335 x 5
    365 x 5
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #3742
    OLYMPIAN The Solution's Avatar
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    Team Integrated Muscle and Health LLC
    Mesocycle #30
    Week 6 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    Wide Neutral Pulldown:
    100 x 12 (3 Sets)

    DB Bilateral Row:
    40's x 8 (3 Sets)

    Snatch Grip Rack Pull:
    225 x 8
    245 x 8
    265 x 8
    275 x 8
    315 x 8

    Hammer Strength High Row (Banded)
    45 Plate + Bands x 10 (3 Sets)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #3743
    OLYMPIAN The Solution's Avatar
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    Team Integrated Muscle and Health LLC
    Mesocycle #30
    Week 6 Day 5

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

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

    Flat Bench Press:
    225 x 10 (3 Sets)
    185 x 20 (1 Set)

    A1: Upper Pec Cable Fly
    20 Each Hand x 10 (3 Sets)

    A2: Band Flys:
    Band x 10 (3 Sets)

    Single Arm Cable Rear Delt Fly:
    15 x 12 (3 Sets)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #3744
    OLYMPIAN The Solution's Avatar
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    No pump
    Been on protein and veggies only so very flat
    Weight 158











    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #3745
    OLYMPIAN The Solution's Avatar
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    Team Integrated Muscle and Health LLC
    Peak Week
    Day 1: Legs

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)

    Lying Leg Curl:
    110 x 10 (3 Sets)

    Hammer Strength V-Squat:
    100 x 12
    120 x 10
    140 x 8
    160 x 8

    A1: DB Stiff Leg Deadlifts
    80's x 10 (3 Sets)

    A2: Weighted Chain Lunges
    BW + 50 Pound Chains x 16 Steps (3 Sets)

    A3: Leg Press
    6 Plates/Side x 12 (3 Sets)

    Weight 156
    Close to 154.5 Cutoff.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #3746
    OLYMPIAN The Solution's Avatar
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    Team Integrated Muscle and Health LLC
    Peak Week
    Day 2: Back/Biceps

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    Underhand Lat Pulldown:
    100 x 10 (4 Sets)

    Hammer Strength Machine Row:
    1 Plate/Side x 12
    1 Plate + 10/Side x 10
    1 Plate + 20/Side x 8 (2 Sets)

    A1: Wide Grip Lat Pulldown
    100 x 10 (3 Sets)

    A2: DB Bilateral Row
    40's x 10 (3 Sets)

    A3: Cable Rope Pullover
    60 x 12 (3 Sets)

    Incline DB Curl:
    25's x 10 (4 Sets)

    Rope Hammer Curl:
    60 x 15 (3 Sets)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #3747
    OLYMPIAN The Solution's Avatar
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    Team Integrated Muscle and Health LLC
    Peak Week
    Day 3: Chest/Tricep/Shoulder

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

    DB Bench Press:
    90's x 10 (3 Sets)

    Cable Fly:
    30 Each Hand x 12 (4 Sets)

    A1: Incline Machine Chest Press
    3 Plates/Side x 10 (3 Sets)

    A2: Bent Over DB Delt Raise
    15's x 12 (3 Sets)

    A3: Banded Push-Up
    BW x Failure (3 Sets)

    DB Side Lateral Raise:
    25's x 10 (3 Sets)

    Rope Pressdown:
    140 x 15 (3 Sets)

    Incline SkullCrusher:
    100 x 10 (3 Sets)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #3748
    OLYMPIAN Joshua H's Avatar
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    St. Louis
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    Awesome man! So glad you linked me to your training log! I had no clue you too were prepping for a show! Here you are at peak week already! I am way late to the party it seems. Went over your log from where I stand to comapre our preps and peaks. I am 1 week behind you as I compete the 19th.

    I need to go back and see what org and location your show is.

    Its nice being able to follow others right along side you even on message boards like this as you feel like your not alone in the grind and journey. Can share in the struggle and the victory at the end together!

    I be following you daily now bud! Good luck this week!Right behind you!
    UNBA Mens Physique, USAPL 93kg,
    Blueprint for Athletes Rep, Dymatize Rep,
    Twitter & Instagram: musclesNmorsels,

  14. #3749
    OLYMPIAN The Solution's Avatar
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    Mid Atlantic West Virgina @ Wheeling Casino
    Saturday this weekend.
    Sitting around 156. need to make 154.5
    Cut all Sweeteners, whey, and dairy tomorrow
    Last cardio session tomorrow (60 minutes LISS)
    Circuit on Thursday
    Prepping food and heading down on Friday to the venue.. Going to have to eat light with weight being so close so i can make 154.5 for LW Cutoff, then its time to EAT
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #3750
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
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    You got this, Bob!

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