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  1. #3856
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
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    2148163

    Default

    Mesocycle #2
    Week 3 Day 3

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

    Hack Squats;
    2 Plates/Side x 6 (4 Sets)

    Stiff legged deads:
    225 x 8 (4 Sets)

    Leg press:
    4 Plates/Side x 20
    5 Plates/Side x 15
    6 Plates/Side x 12
    6 Plates/Side x 10

    Leg Extensions:
    40 Each Leg x 15 (4 Sets)

    Lying leg curls:
    110 x 8 (4 Sets)

    Machine Glute kickbacks;
    30 x 8 (4 Sets)

    Seated calf machine:
    2 Plates x 8 (4 Sets)

    Toe raises off machine leg press:
    4 Plates x 20 (4 Sets)

    Post-Workout
    Chocolate PB Loaves

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


  2. #3857
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 3 Day 4


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


    Dumbbell press:
    100's x 6 (4 Sets)


    EZ Bar Upright rows;
    70 x 8 (4 Sets)


    Machine laterals:
    40 x 15
    50 x 12
    50 x 10
    60 x 8


    Cable crosses for rear delts;
    10 Each Hand x 15
    10 Each Hand x 12
    15 Each Hand x 10
    15 Each Hand x 8


    Flat bench under smith:
    225 x 6 (4 Sets)


    A1: HS Machine press
    2 Plates x 15
    2 Plates + 10 x 12
    2 Plates + 25 x 10
    2 Plates + 25 x 8


    A2: Pec Dec
    80 x 15
    90 x 12
    100 x 10
    110 x 8


    Post-Workout:
    Ham & Cheese Omelette and Sweet Potatoes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #3858
    FREAK cook's Avatar
    Join Date
    Apr 2009
    Location
    Ft.Worth Texas
    Posts
    8,681
    Rep Power
    2147955

    Default

    Had me fiesta omelette at Waffle House last night.3 eggs cheese grilled onions and jalapeno peppers.

  4. #3859
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 3 Day 5


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


    Smith machine rows overhand grip:
    3-25lb Plates x 6 (4 Sets)


    T bar rows:
    4-25's x 8 (4 Sets)


    Pull ups:
    BW x 8 (4 Sets)


    Machine pull overs:
    30 x 20
    35 x 15
    40 x 12
    45 x 10


    Rope curls hammer grip:
    50 x 6 (4 Sets)


    Preacher curls:
    25lb Plate x 15
    35lb Plate x 12
    45lb Plate x 10
    45lb Plate + 10 x 8


    Tricep machine dips;
    3 Plates/Side x 6 (4 Sets)


    Overhead rope extensions;
    35 x 15
    40 x 12
    40 x 10
    45 x 8


    Post-Workout:


    Chicken, Potatoes, Corn and Veggies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #3860
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 3 Day 6


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


    Leg press:
    7 Plates/Side x 6 (4 Sets)


    Stiff legged deads;
    225 x 8 (4 Sets)


    Bulgarian split squats on smith:
    95 x 20
    105 x 15
    115 x 12
    135 x 10




    A1: Leg extension
    40 Each Leg x 15 (2 Sets)


    A2: Seated leg curls super set:
    90 x 15 (2 Sets)


    Glute thrusters laying under the lying leg curl pad and thrust up:
    30 x 20 (4 Sets)


    Toe raises under smith bar
    135 x 20 (4 Sets)


    Seated calf raises:
    2 Plates x 10 (4 Sets)


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


  6. #3861
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 4 Day 1


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


    Seated military press in smith machine:
    135 x 6 (4 Sets)


    Hammer strength machine press:
    3 Plates/Side x 8 (4 Sets)


    Dumbbell laterals;
    20's x 15
    25's x 12
    25's x 10
    25's x 8


    Rear delts pec deck:
    50 x 20 (4 Sets)


    Hammer strength chest press incline:
    135 x 6 (4 Sets)


    Peck deck flyes:
    80 x 20 (4 Sets)


    Post-Workout:
    Chicken Sandwich, Potatoes, Veggies & Sludge
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #3862
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 4 Day 2


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


    Underhand rows smith:
    3-25's x 6 (4 Sets)


    Deadlifts from ground:
    275 x 8 (4 Sets)


    Cable rows with narrow neutral grip:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Cable Pull downs:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Standing ez curl bar narrow grip:
    25 Each Side x 6 (4 Sets)


    Machine curls:
    30 Each Hand x 15
    30 Each Hand x 12
    30 Each Hand x 10
    30 Each Hand x 8


    Tricep press downs cable:
    135 x 6 (4 Sets)


    Tricep French press:
    100 x 15
    100 x 12
    100 x 10
    100 x 8


    Post-Workout:


    Chocolate Chip Protein Scones
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #3863
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 4 Day 3


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


    Hack Squats;
    2 Plates/Side x 6 (4 Sets)


    Stiff legged deads:
    225 x 8 (4 Sets)


    Leg press:
    4 Plates/Side x 20
    5 Plates/Side x 15
    6 Plates/Side x 12
    6 Plates/Side x 10


    Leg Extensions:
    40 Each Leg x 15 (4 Sets)


    Lying leg curls:
    110 x 8 (4 Sets)


    Machine Glute kickbacks;
    30 x 8 (4 Sets)


    Seated calf machine:
    2 Plates x 8 (4 Sets)


    Toe raises off machine leg press:
    4 Plates x 20 (4 Sets)


    Post-Workout
    California Pizza Kitchen
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #3864
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 4 Day 4


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


    Dumbbell press:
    100's x 6 (4 Sets)


    EZ Bar Upright rows;
    70 x 8 (4 Sets)


    Machine laterals:
    40 x 15
    50 x 12
    50 x 10
    60 x 8


    Cable crosses for rear delts;
    10 Each Hand x 15
    10 Each Hand x 12
    15 Each Hand x 10
    15 Each Hand x 8


    Flat bench under smith:
    225 x 6 (4 Sets)


    A1: HS Machine press
    2 Plates x 15
    2 Plates + 10 x 12
    2 Plates + 25 x 10
    2 Plates + 25 x 8


    A2: Pec Dec
    80 x 15
    90 x 12
    100 x 10
    110 x 8


    Post-Workout:
    Turkey, Cinnamon Sugar Sweet Potatoes & Veggies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #3865
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 4 Day 5


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


    Smith machine rows overhand grip:
    3-25lb Plates x 6 (4 Sets)


    T bar rows:
    4-25's x 8 (4 Sets)


    Pull ups:
    BW x 8 (4 Sets)


    Machine pull overs:
    30 x 20
    35 x 15
    40 x 12
    45 x 10


    Rope curls hammer grip:
    50 x 6 (4 Sets)


    Preacher curls:
    25lb Plate x 15
    35lb Plate x 12
    45lb Plate x 10
    45lb Plate + 10 x 8


    Tricep machine dips;
    3 Plates/Side x 6 (4 Sets)


    Overhead rope extensions;
    35 x 15
    40 x 12
    40 x 10
    45 x 8


    Post-Workout:
    PB & Banana Omelette, Potatoes and Broccoli
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #3866
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 4 Day 6


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


    Leg press:
    7 Plates/Side x 6 (4 Sets)


    Stiff legged deads;
    225 x 8 (4 Sets)


    Bulgarian split squats on smith:
    95 x 20
    105 x 15
    115 x 12
    135 x 10




    A1: Leg extension
    40 Each Leg x 15 (2 Sets)


    A2: Seated leg curls super set:
    90 x 15 (2 Sets)


    Glute thrusters laying under the lying leg curl pad and thrust up:
    30 x 20 (4 Sets)


    Toe raises under smith bar
    135 x 20 (4 Sets)


    Seated calf raises:
    2 Plates x 10 (4 Sets)


    Post-Workout:
    B&J Chocolate PB Cup
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #3867
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 5 Day 1


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


    Seated military press in smith machine:
    135 x 6 (4 Sets)


    Hammer strength machine press:
    3 Plates/Side x 8 (4 Sets)


    Dumbbell laterals;
    20's x 15
    25's x 12
    25's x 10
    25's x 8


    Rear delts pec deck:
    50 x 20 (4 Sets)


    Hammer strength chest press incline:
    135 x 6 (4 Sets)


    Peck deck flyes:
    80 x 20 (4 Sets)


    Post-Workout:
    Bacon Mac and Cheeseburger
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #3868
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 5 Day 2


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


    Underhand rows smith:
    3-25's x 6 (4 Sets)


    Deadlifts from ground:
    275 x 8 (4 Sets)


    Cable rows with narrow neutral grip:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Cable Pull downs:
    70 x 15
    80 x 12
    90 x 10
    100 x 8


    Standing ez curl bar narrow grip:
    25 Each Side x 6 (4 Sets)


    Machine curls:
    30 Each Hand x 15
    30 Each Hand x 12
    30 Each Hand x 10
    30 Each Hand x 8


    Tricep press downs cable:
    135 x 6 (4 Sets)


    Tricep French press:
    100 x 15
    100 x 12
    100 x 10
    100 x 8


    Post-Workout:


    Chicken, Sweet Potato Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #3869
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #2
    Week 5 Day 3


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


    Hack Squats;
    2 Plates/Side x 6 (4 Sets)


    Stiff legged deads:
    225 x 8 (4 Sets)


    Leg press:
    4 Plates/Side x 20
    5 Plates/Side x 15
    6 Plates/Side x 12
    6 Plates/Side x 10


    Leg Extensions:
    40 Each Leg x 15 (4 Sets)


    Lying leg curls:
    110 x 8 (4 Sets)


    Machine Glute kickbacks;
    30 x 8 (4 Sets)


    Seated calf machine:
    2 Plates x 8 (4 Sets)


    Toe raises off machine leg press:
    4 Plates x 20 (4 Sets)


    Post-Workout
    Bread Pudding
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #3870
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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