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  1. #3826
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    Mesocycle #1
    Week 2 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Seated BB Military press:
    95 x 15
    115 x 12
    135 x Failure (1 Set)


    Seated Side Laterals:
    20's x 12
    20's x 10
    20's x Failure (1 Set)


    Cable Side Raises:
    10 Each Hand X Failure (1 Set)


    Cable Front Raises:
    10 Each Hand x Failure (1 Set)


    DB Shrugs:
    100's x 15 (3 Sets)


    Straight Bar Pressdowns:
    100 x 15
    110 x 12
    120 x 10
    120 x Failure (1 Set)


    Deadstop Floor Skullcrushers:
    95 x 12
    95 x Failure (1 Set)


    Single Arm Overhead Tricep Extension:
    35 x Failure (1 Set)


    Post-Workout:
    BBQ Chicken Sandwiches
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #3827
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #1
    Week 2 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Smith BB Rows:
    25 Each Side x 15
    2-25's x 12
    3-25's x Failure (1 Set)


    T-Bar Rows:
    3-25's x 12
    3-25's x Failure (1 Set)


    Reverse Grip Pulldowns:
    100 x Failure (1 Set)


    DB Pull over:
    30 x 15
    35 x 12
    40 x 10
    40 x Failure (1 Set)


    Hyper Extension with Bands :
    Bands x 12
    Bands x Failure (1 Set)


    Rack Deads:
    225 x Failure (1 Set)


    Bent DB Rear Delt Raises:
    20's x 10
    20's x Failure (1 Set)


    Post-Workout:
    Chicken & Potato Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #3828
    OLYMPIAN PA Kodiak's Avatar
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    Jun 2015
    Posts
    643
    Rep Power
    78072

    Default

    Quote Originally Posted by The Solution View Post
    20 Pounds over stage weight (Weighed in around 153.8) day of my show)
    This is about 12-13 Weeks Post Show
    First thing I noticed was the quad/ham separation. Delts are on point also.
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  4. #3829
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    Just trying to grow and stay lean!
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #3830
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #1
    Week 2 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    BB Incline:
    135 x 15
    155 x 12
    175 x 10
    185 x Failure (1 Set)


    DB Flat Bench:
    80's x 12 (1 Set)
    85's x 10 (1 Set)
    90's x Failure (1 Set)


    DB Incline Fly:
    30's x 12
    35's x Failure (1 Set)


    Cable Crossovers:
    20 Each Hand x Failure (1 Set)


    BB Curls:
    55 x 15
    65 x 12
    75 x 10
    75 x Failure (1 Set)


    Preacher Curls:
    30 Each Hand x 12
    30 Each Hand x Failure (1 Set)


    High Cable Curls:
    10 Each Hand x Failure (1 Set)


    Post-Workout:
    CHicken, Potato, and Pineapple Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #3831
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #1
    Week 2 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Leg Extensions:
    30 Each Leg x 15
    35 Each Leg x 12
    40 Each Leg x Failure (1 Set)


    Leg Press:
    6 Plates / Side x 15 (1 Set)
    6 Plates / Side x 12 (1 Set)
    6 Plates / Side x Failure (1 Set)


    Hack squats:
    2 Plates/Side x 12
    2 Plates/Side x Failure


    Smith SLDL:
    2 Plates/Side x 15
    2 Plates/Side x 12
    3 Plates/Side x Failure (1 Set)


    Lying Hamstring Curls:
    100 x 12 (1 Set)
    100 x Failure (1 Set)


    Calves


    Standing Calf raises:
    135 x 25 (2 Sets)


    Seated Calf Raises:
    1 Plate x 25 (2 Sets)


    Hip Thrusters on Leg Curl:
    40 x 12 (1 Set)
    40 x Failure (1 Set)


    Post-Workout:
    Eggs, Potatoes, and Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #3832
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #1
    Week 3 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Seated BB Military press:
    95 x 15
    115 x 12
    135 x Failure (1 Set)


    Seated Side Laterals:
    20's x 12
    20's x 10
    20's x Failure (1 Set)


    Cable Side Raises:
    10 Each Hand X Failure (1 Set)


    Cable Front Raises:
    10 Each Hand x Failure (1 Set)


    DB Shrugs:
    100's x 15 (3 Sets)


    Straight Bar Pressdowns:
    100 x 15
    110 x 12
    120 x 10
    120 x Failure (1 Set)


    Deadstop Floor Skullcrushers:
    95 x 12
    95 x Failure (1 Set)


    Single Arm Overhead Tricep Extension:
    35 x Failure (1 Set)


    Post-Workout:
    Haagen Dazs PB Pie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #3833
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #1
    Week 3 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Smith BB Rows:
    25 Each Side x 15
    2-25's x 12
    3-25's x Failure (1 Set)


    T-Bar Rows:
    3-25's x 12
    3-25's x Failure (1 Set)


    Reverse Grip Pulldowns:
    100 x Failure (1 Set)


    DB Pull over:
    30 x 15
    35 x 12
    40 x 10
    40 x Failure (1 Set)


    Hyper Extension with Bands :
    Bands x 12
    Bands x Failure (1 Set)


    Rack Deads:
    225 x Failure (1 Set)


    Bent DB Rear Delt Raises:
    20's x 10
    20's x Failure (1 Set)


    Post-Workout:
    Ribs & Kabobs
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #3834
    OLYMPIAN PA Kodiak's Avatar
    Join Date
    Jun 2015
    Posts
    643
    Rep Power
    78072

    Default

    All this food in here....thats why I try to stay away unless its the day before or day of my cheat lol. Ribs and kabobs look bangin. Just curious, how did you start working with Amy?
    Kodiak Bodybuilding Apparel
    www.kodiakbodybuilding.com
    Instagram @chris.kodiak.cirillo

  10. #3835
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Quote Originally Posted by PA Kodiak View Post
    All this food in here....thats why I try to stay away unless its the day before or day of my cheat lol. Ribs and kabobs look bangin. Just curious, how did you start working with Amy?
    amy Bowen? The ifbb pro at my gym... she trains there so we try to meet up at least once a week and train together
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #3836
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #1
    Week 3 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    BB Incline:
    135 x 15
    155 x 12
    175 x 10
    185 x Failure (1 Set)


    DB Flat Bench:
    80's x 12 (1 Set)
    85's x 10 (1 Set)
    90's x Failure (1 Set)


    DB Incline Fly:
    30's x 12
    35's x Failure (1 Set)


    Cable Crossovers:
    20 Each Hand x Failure (1 Set)


    BB Curls:
    55 x 15
    65 x 12
    75 x 10
    75 x Failure (1 Set)


    Preacher Curls:
    30 Each Hand x 12
    30 Each Hand x Failure (1 Set)


    High Cable Curls:
    10 Each Hand x Failure (1 Set)


    Post-Workout:
    Chicken, Rice, and Veggies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #3837
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #1
    Week 3 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Leg Extensions:
    30 Each Leg x 15
    35 Each Leg x 12
    40 Each Leg x Failure (1 Set)


    Leg Press:
    6 Plates / Side x 15 (1 Set)
    6 Plates / Side x 12 (1 Set)
    6 Plates / Side x Failure (1 Set)


    Hack squats:
    2 Plates/Side x 12
    2 Plates/Side x Failure


    Smith SLDL:
    2 Plates/Side x 15
    2 Plates/Side x 12
    3 Plates/Side x Failure (1 Set)


    Lying Hamstring Curls:
    100 x 12 (1 Set)
    100 x Failure (1 Set)


    Calves


    Standing Calf raises:
    135 x 25 (2 Sets)


    Seated Calf Raises:
    1 Plate x 25 (2 Sets)


    Hip Thrusters on Leg Curl:
    40 x 12 (1 Set)
    40 x Failure (1 Set)
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #3838
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #1
    Week 4 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Seated BB Military press:
    95 x 15
    115 x 12
    135 x Failure (1 Set)


    Seated Side Laterals:
    20's x 12
    20's x 10
    20's x Failure (1 Set)


    Cable Side Raises:
    10 Each Hand X Failure (1 Set)


    Cable Front Raises:
    10 Each Hand x Failure (1 Set)


    DB Shrugs:
    100's x 15 (3 Sets)


    Straight Bar Pressdowns:
    100 x 15
    110 x 12
    120 x 10
    120 x Failure (1 Set)


    Deadstop Floor Skullcrushers:
    95 x 12
    95 x Failure (1 Set)


    Single Arm Overhead Tricep Extension:
    35 x Failure (1 Set)


    Post-Workout:
    Ham & Cheese Sandwiches with Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #3839
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #1
    Week 4 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2

    Smith BB Rows:
    25 Each Side x 15
    2-25's x 12
    3-25's x Failure (1 Set)

    T-Bar Rows:
    3-25's x 12
    3-25's x Failure (1 Set)

    Reverse Grip Pulldowns:
    100 x Failure (1 Set)

    DB Pull over:
    30 x 15
    35 x 12
    40 x 10
    40 x Failure (1 Set)

    Hyper Extension with Bands :
    Bands x 12
    Bands x Failure (1 Set)

    Rack Deads:
    225 x Failure (1 Set)

    Bent DB Rear Delt Raises:
    20's x 10
    20's x Failure (1 Set)

    Post-Workout:
    Chicken Alfredo & Sludge



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


  15. #3840
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #1
    Week 4 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    BB Incline:
    135 x 15
    155 x 12
    175 x 10
    185 x Failure (1 Set)


    DB Flat Bench:
    80's x 12 (1 Set)
    85's x 10 (1 Set)
    90's x Failure (1 Set)


    DB Incline Fly:
    30's x 12
    35's x Failure (1 Set)


    Cable Crossovers:
    20 Each Hand x Failure (1 Set)


    BB Curls:
    55 x 15
    65 x 12
    75 x 10
    75 x Failure (1 Set)


    Preacher Curls:
    30 Each Hand x 12
    30 Each Hand x Failure (1 Set)


    High Cable Curls:
    10 Each Hand x Failure (1 Set)


    Post-Workout:
    Burrito & Broccoli:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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