Results 3,826 to 3,840 of 4675
-
02-06-2017, 05:37 AM #3826
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
-
02-08-2017, 05:36 AM #3827
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
-
02-08-2017, 10:37 PM #3828
-
02-09-2017, 05:38 AM #3829
Just trying to grow and stay lean!
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-11-2017, 05:01 AM #3830
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
-
02-12-2017, 05:38 AM #3831
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
-
02-13-2017, 05:37 AM #3832
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
-
02-15-2017, 05:35 AM #3833
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
-
02-17-2017, 08:17 AM #3834
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?
-
02-17-2017, 12:07 PM #3835
-
02-18-2017, 05:42 AM #3836
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
-
02-19-2017, 06:16 AM #3837
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
-
02-22-2017, 05:41 AM #3838
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
-
02-24-2017, 05:38 AM #3839
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
-
02-25-2017, 05:38 AM #3840
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
Bookmarks