Results 4,006 to 4,020 of 4675
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08-27-2017, 06:16 AM #4006
Mesocycle #5
Week 2 Day 6
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Bodyweight Lunges:
2-3 Warm-Up Sets
A1: Leg Extension (Weight Each Leg)
30 x 30, 40 x 20, 50 x 15, 55 x 10, 60 x 8
A2: Lying Leg Curl
80 x 30, 95 x 20, 110 x 15, 130 x 10, 140 x 8
B1: Feet High Leg Press (Close Stance)
6 Plates/Side x 20, 7 Plates x 15, 8 Plates x 12, 9 Plates x 10
B2: DB Stiff Leg Deadlifts
80’s x 20, 90’s x 15, 100’s x 12, 110’s x 10
Hammer Strength V-Squat:
210 x 15, 250 x 12, 290 x 10, 330 x 8
Smith Reverse Lunge
135 x 12 (3 Sets)
C1: Adductor
C2: Abductor
3 Rounds of 12 Reps
Post-Workout:
Buffalo Chicken Sandwich
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-29-2017, 06:32 AM #4007
Mesocycle #5
Week 3 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Rack Deadlifts:
315 x 8
335 x 8
390 x 8
Neutral Grip Lat Pulldown
80x 20
120 x 12 (3 Sets)
Hammer Strength High Row
25 Plate/Side x 20
45 Plate/Side x 12 (3 Sets)
Hammer Strength Machine Shoulder Press
80 (Each Hand) x 12
90 (Each Hand) x 12
100 (Each Hand) x 12
110 (Each Hand x 12
6 Way DB Raises
10’s x 12 (4 Sets)
Leg Press Calf Raise (3:2:1:2)
150 x 20
170 x 15
190 x 12
210 x 10
230 x 8
150 x 20
Post-Workout:
Chocolate Strawberry Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-30-2017, 05:55 AM #4008
Mesocycle #5
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Hammer Strength Decline Chest Press:
2 Plates/Side x 20
2 Plates + 25/Side x 15
3 Plates/Side x 12
4 Plates/Side x 10 PR
Incline Smith Bench:
185 x 4 (6 Sets)
**15 Seconds rest between sets ((Muscle Round)) **
Cable Crossover Bicep Curl (Stand between cable crossovers)
10 Each Hand x 20 (3 Sets)
Standing EZ Bar Curl
25/side x 8 + 4 + 4 + 2 + 2 (Rest Pause Set)
Tricep Pressdown:
130 x 15, 150 x 12, 170 x 10, 190 x 8
Overhead Tricep Extension:
110 x 10 + 5 + 5 + 3 + 2 (Rest Pause)
Post-Workout:
Little G MdoughW PB Fudge
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-31-2017, 06:09 AM #4009
Mesocycle #5
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
T-Bar Row:
3-25’s x 20
4-25’s x 12
5-25’s x 10, 8 --→ Dropset down to 1 Plate and hit failure
Single-Arm Seated Cable Row:
27.5 Each Hand x 12 (3 Sets)
Low Row with Mag Grip Attachment:
100 x 12 (3 Sets)
HS Shoulder Press
2 Plaets/Side x 8 (4 Sets)
A1: DB Laterals
15’s x 20, 15
20’s x 12, 10
A2: DB Front Laterals
15’s x 20, 15
20’s x 12, 10
Seated Calf Raise: (3:2:1:2)
1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-01-2017, 06:22 AM #4010
Mesocycle #5
Week 3 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Pec Deck:
80 x 20
100 x 15
120 x 12
140 x 10
DB Flat Bench Press:
110’s x 12 (4 Sets)
Low Cable Crossover Curl:
10 Each Hand x 20 (3 Sets)
Single Arm Preacher Curl:
20 Each Hand x 12 (3 Sets)
Tricep Rope Pressdown:
130 x 15, 150 x 12, 170 x 10, 190 x 8
Deadstop Skullcrushers:
35/side x 10 (4 Sets)
35/Side x Failure (1 Set)
Post-Workout:
Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-02-2017, 04:44 AM #4011
Mesocycle #5
Week 3 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Back Hyperextension:
BW + Bands x 20 (3 Sets)
Mag Grip Lat Pulldown:
80 x 20
120 x 10 (3 Sets)
Assisted Pullup (3 Second Hold at Top)
BW x 10 (3 Sets)
Smith Machine Military Press
135 x 15 (4 Sets)
Lying Cable Upright Rows:
35 (each Hand) x 15 (4 sets)
Standing Calf Raise: (2:1:2:1)
135 x 20, (1 Set), 225 x 10 (4 Sets), 135 x 20 (1 Set)
Post-Workout:
Poached Egg Sandwiches & PB Glazed Sweet Potatoes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-03-2017, 06:10 AM #4012
Mesocycle #5
Week 3 Day 6
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Bodyweight Lunges:
2-3 Warm-Up Sets
A1: Leg Extension (Weight Each Leg)
30 x 30, 40 x 20, 50 x 15, 55 x 10, 60 x 8
A2: Lying Leg Curl
80 x 30, 95 x 20, 110 x 15, 130 x 10, 140 x 8
B1: Feet High Leg Press (Close Stance)
6 Plates/Side x 20, 7 Plates x 15, 8 Plates x 12, 9 Plates x 10
B2: DB Stiff Leg Deadlifts
80’s x 20, 90’s x 15, 100’s x 12, 110’s x 10
Hammer Strength V-Squat:
210 x 15, 250 x 12, 290 x 10, 330 x 8
Smith Reverse Lunge
135 x 12 (3 Sets)
C1: Adductor
C2: Abductor
3 Rounds of 12 Reps
Post-Workout:
Brown Sugar BBQ Chicken Sandwich With Onion Ring & Poached Egg + Sweet potato Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-05-2017, 06:30 AM #4013
Mesocycle #5
Week 4 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Rack Deadlifts:
315 x 8
335 x 8
405 x 6
Neutral Grip Lat Pulldown
80x 20
120 x 12 (3 Sets)
Hammer Strength High Row
25 Plate/Side x 20
45 Plate/Side x 12 (3 Sets)
Hammer Strength Machine Shoulder Press
80 (Each Hand) x 12
90 (Each Hand) x 12
100 (Each Hand) x 12
110 (Each Hand x 12
6 Way DB Raises
10’s x 12 (4 Sets)
Leg Press Calf Raise (3:2:1:2)
150 x 20
170 x 15
190 x 12
210 x 10
230 x 8
150 x 20
Post-Workout:
Stirfry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-06-2017, 06:19 AM #4014
Mesocycle #5
Week 4 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Hammer Strength Decline Chest Press:
2 Plates/Side x 20
2 Plates + 25/Side x 15
3 Plates/Side x 12
3 Plates + 25/Side x 10
Incline Smith Bench:
185 x 4 (6 Sets)
**15 Seconds rest between sets ((Muscle Round)) **
Cable Crossover Bicep Curl (Stand between cable crossovers)
10 Each Hand x 20 (3 Sets)
Standing EZ Bar Curl
25/side x 8 + 4 + 4 + 2 + 2 (Rest Pause Set)
Tricep Pressdown:
130 x 15, 150 x 12, 170 x 10, 190 x 8
Overhead Tricep Extension:
110 x 10 + 5 + 5 + 3 + 2 (Rest Pause)
Post-Workout:
Stuffed Peppers
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-07-2017, 06:28 AM #4015
Mesocycle #5
Week 4 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
T-Bar Row:
3-25’s x 20
4-25’s x 12
5-25’s x 10, 8 --→ Dropset down to 1 Plate and hit failure
Single-Arm Seated Cable Row:
27.5 Each Hand x 12 (3 Sets)
Low Row with Mag Grip Attachment:
100 x 12 (3 Sets)
HS Shoulder Press
2 Plaets/Side x 8 (4 Sets)
A1: DB Laterals
15’s x 20, 15
20’s x 12, 10
A2: DB Front Laterals
15’s x 20, 15
20’s x 12, 10
Seated Calf Raise: (3:2:1:2)
1 Plate x 20 (1 Set) , 2 Plates x 10 (4 Sets), 1 Plate x 20 (1 Set)
Post-Workout:
Chicken, Rice, Peppers, Onion Stirfry with Masala Sauce
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-08-2017, 06:04 AM #4016
Mesocycle #5
Week 4 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Pec Deck:
80 x 20
100 x 15
120 x 12
140 x 10
DB Flat Bench Press:
110’s x 12 (4 Sets)
Low Cable Crossover Curl:
10 Each Hand x 20 (3 Sets)
Single Arm Preacher Curl:
20 Each Hand x 12 (3 Sets)
Tricep Rope Pressdown:
130 x 15, 150 x 12, 170 x 10, 190 x 8
Deadstop Skullcrushers:
35/side x 10 (4 Sets)
35/Side x Failure (1 Set)
Post-Workout:
Peanut Butter Chocolate Dual Layered Protein Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-09-2017, 05:55 AM #4017
Mesocycle #5
Week 4 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Back Hyperextension:
BW + Bands x 20 (3 Sets)
Mag Grip Lat Pulldown:
80 x 20
120 x 10 (3 Sets)
Assisted Pullup (3 Second Hold at Top)
BW x 10 (3 Sets)
Smith Machine Military Press
135 x 15 (4 Sets)
Lying Cable Upright Rows:
35 (each Hand) x 15 (4 sets)
Standing Calf Raise: (2:1:2:1)
135 x 20, (1 Set), 225 x 10 (4 Sets), 135 x 20 (1 Set)
Post-Workout:
Chocolate Peanut Butter Protein Loaves
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-10-2017, 06:16 AM #4018
Mesocycle #5
Week 4 Day 6
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Bodyweight Lunges:
2-3 Warm-Up Sets
A1: Leg Extension (Weight Each Leg)
30 x 30, 40 x 20, 50 x 15, 55 x 10, 60 x 8
A2: Lying Leg Curl
80 x 30, 95 x 20, 110 x 15, 130 x 10, 140 x 8
B1: Feet High Leg Press (Close Stance)
6 Plates/Side x 20, 7 Plates x 15, 8 Plates x 12, 9 Plates x 10
B2: DB Stiff Leg Deadlifts
80’s x 20, 90’s x 15, 100’s x 12, 110’s x 10
Hammer Strength V-Squat:
210 x 15, 250 x 12, 290 x 10, 330 x 8
Smith Reverse Lunge
135 x 12 (3 Sets)
C1: Adductor
C2: Abductor
3 Rounds of 12 Reps
Post-Workout:
Pumpkin Cheesecake Bar @ Starbucks:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-12-2017, 06:37 AM #4019
Mesocycle #5
Week 5 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Rack Deadlifts:
315 x 8
375 x 8
405 x 8 (PR)
--DROP--
315 x 20
Neutral Grip Lat Pulldown
80x 20
120 x 12 (3 Sets)
Hammer Strength High Row
25 Plate/Side x 20
45 Plate/Side x 12 (3 Sets)
Hammer Strength Machine Shoulder Press
80 (Each Hand) x 12
90 (Each Hand) x 12
100 (Each Hand) x 12
110 (Each Hand x 12
6 Way DB Raises
10’s x 12 (4 Sets)
Leg Press Calf Raise (3:2:1:2)
150 x 20
170 x 15
190 x 12
210 x 10
230 x 8
150 x 20
Post-Workout:
Eggs, Pumpkin Spice Muffins + Sludge, and Candied Sweet Potatoes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-13-2017, 06:47 AM #4020
Mesocycle #5
Week 5 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Rest Times are 60 Seconds
Hammer Strength Decline Chest Press:
2 Plates/Side x 20
2 Plates + 25/Side x 15
3 Plates/Side x 12
3 Plates + 25/Side x 10
Incline Smith Bench:
185 x 4 (6 Sets)
**15 Seconds rest between sets ((Muscle Round)) **
Cable Crossover Bicep Curl (Stand between cable crossovers)
10 Each Hand x 20 (3 Sets)
Standing EZ Bar Curl
25/side x 8 + 4 + 4 + 2 + 2 (Rest Pause Set)
Tricep Pressdown:
130 x 15, 150 x 12, 170 x 10, 190 x 8
Overhead Tricep Extension:
110 x 10 + 5 + 5 + 3 + 2 (Rest Pause)
Post-Workout:
Open face breakfast sandwiches + Hashbrowns
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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