Results 3,871 to 3,885 of 4675
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03-31-2017, 07:07 AM #3871
Mesocycle #2
Week 5 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:
Burritos & Asparagus
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-01-2017, 06:21 AM #3872
Mesocycle #2
Week 5 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:
5 Guys Burger
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-02-2017, 06:22 AM #3873
Mesocycle #2
Week 5 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:
Beef, Rice, and Broccoli
[img]Mesocycle #2
Week 5 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:
Beef, Rice, and Broccoli
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-04-2017, 06:25 AM #3874
Mesocycle #2
Week 6 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:
B&J Chocolate Peppermint Crunch
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-05-2017, 06:31 AM #3875
Mesocycle #2
Week 6 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:
Steak, Potatoes & Asparagus
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-05-2017, 08:40 AM #3876
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149336
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04-06-2017, 06:18 AM #3877
Going to see if I can do better today !
Mesocycle #2
Week 6 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 Banana Waffles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-07-2017, 06:29 AM #3878
Mesocycle #2
Week 6 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:
Mexican Burrito & Chips + Salsa
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-08-2017, 05:23 AM #3879
Mesocycle #2
Week 6 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:
Pulled Chicken Sandwich + Fries:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-09-2017, 06:25 AM #3880
Mesocycle #2
Week 6 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:
Stuffed Peppers
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-12-2017, 06:23 AM #3881
Mesocycle #3
Week 1 Day 1
Deload Week
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Dumbbell Bench press
60’s x 10
70’s x 8
80’s x 6
90’s x 4
60’s x 12
Incline Hammer press
135 x 8 (4 Sets)
Machine Flys
100 x 10 (3 Sets)
Cable Crossover
20 Each Hand x 12 (2 Sets)
Floor Skullcrusher
100 x 8 (3 Sets)
Tricep Pressdown
100 x 10 (3 Sets)
Rope Pushdown:
100 x 10 (2 Sets)
Post-Workout:
Buffalo Mac & Cheese
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-12-2017, 08:03 AM #3882
Looking good Bob.Nice work on that squat.I envy you.I fear my squatting days are done.
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04-12-2017, 08:10 AM #3883
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04-13-2017, 06:27 AM #3884
Mesocycle #3
Week 1 Day 2
Deload Week
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rack Deads:
225 x 10 (4 Sets)
Low Row Hammer Strength Machine:
30 Each Hand x 10 (4 Sets)
Close Grip Pulldown:
100 x 8 (3 Sets)
Low Cable Row
100 x 10 (3 Sets)
Post-Workout:
Protein Chocolate Peanut Butter Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-15-2017, 06:25 AM #3885
Mesocycle #3
Week 1 Day 3
Deload Week
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Single Leg Leg Curl
30 Each Leg x 12 (4 Sets)
Squats:
225 x 12 (5 Sets)
Hack Squats:
2 Plates/Side x 10 (4 Sets)
Leg press
6 Plates/Side x 10 (4 Sets)
Lying Leg Curl:
100 x 10 (4 Sets)
Stiff Leg Deadlifts (On Smith):
2-25’s/Side x 10 (4 Sets)
Post-Workout:
Thanksgiving Burger & Mac n Cheese
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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