Results 4,066 to 4,080 of 4675
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11-16-2017, 06:25 AM #4066
Mesocycle #6
Week 5 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Incline dumbbell bench press
90's x 10 (4 Sets)
1 arm suit case rows
2-25’s x 8 (3 Sets)
2-25 x 8+4+3 (Rest Pause)
Upright row (Pull to Sternum)
80 x 8(3 Sets)
80 x 8+4+2 (Rest Pause)
Hammer Strength High Row
2-25’s/Side x 10 (3 Sets)
2-25’s/Side x 10+4+3 (Rest Pause)
Dumbbell Lateral Raise
35’s x 8 (3 Sets)
35’s x 8 ā 30’s x 8 ā 25’s x 10 (1 Set)
Seated Incline Dumbbell Curl
25’s x 8 (3 Sets)
25’s x 8+4+3 (Rest Pause)
Cable Tricep Extension
140 x 10 (3 Sets)
140 x 10+4+3 (Rest Pause)
Post-Workout:
Protein Waffles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-17-2017, 06:42 AM #4067
Mesocycle #6
Week 5 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Smith Squat
225 x 12 (3 Sets)
225 x 12+4+3 (Rest Pause)
V squat machine
160 x 12 (3 Sets)
160 x 12+6+3 (Rest Pause)
Leg Extension
50 Each Leg x 15 (3 Sets)
50 Each Leg x 15 + 5 + 3 (Rest Pause)
Single Leg Prone Leg Curl
40 Each Leg x 15 (3 Sets)
40 Each Leg x 15 + 6 + 3 (Rest Pause)
Donkey Calf Raise
3 Plates x 10 (3 Sets)
3 Plates x 10+5+3 (Rest Pause)
Post-workout:
Cereal/Milk
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-18-2017, 06:40 AM #4068
Mesocycle #6
Week 5 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Meadows Row
45 x 12 (4 Sets)
T bar row
5-25’s x 12 (3 Sets)
5-25’s x 12+5+3 (Rest Pause)
Single Arm Straight arm push downs
15 x 15 (2 Sets)
15 x 15+5+3 (Rest Pause)
Bent over dumbbell rows
70’s x 15 (3 Sets)
70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)
Single Arm Cable Pulldown
25 Each Hand x 15 (3 Sets)
25 Each Hand x 15+9+3 (Rest Pause)
Post-Workout:
Oakmont Bakery Baked Goods
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-20-2017, 06:54 AM #4069
Mesocycle #6
Week 6 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Smith incline Barbell Bench Press
225 x 5 (3 Sets)
225 x 5 +3 + 2 (Rest Pause)
Seated cable rows close grip (Mid Back Focus)
110 x 8 (3 Sets)
110 x 8 + 4 + 3 (Rest Pause)
Smith Barbell Row (Pull To Chest)
3-25's/Side x 5 (2 Sets)
3-25's/Side x 5+3+2 (Rest Pause)
Close grip v bar pull downs (Mid Back)
110 x 6 (3 Sets)
100 x 8+3+2 (Rest Pause)
HS Shoulder Press
130 x 5 (2 Sets)
130 x 8+5+3 (Rest Pause)
EZ Bar Curl
90 x 6 (2 Sets)
90 x 6+3+2 (Rest Pause)
Floor Skullcrusher
125 x 6 (2 Sets)
125 x 6+2+2 (Rest Pause)
Post-Workout:
PB&J Oreo Mugcake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-22-2017, 07:02 AM #4070
Mesocycle #6
Week 6 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Squat
365 x 5 (4 Sets)
Hack squat
3 Plates/Side x 5 (3 Sets)
3 Plates/Side x 5+4+3 (Rest Pause)
Leg Press
8 Plates/Side x 10 (3 Sets)
8 Plates/Side x 10+6+4 (Rest Pause)
Lying Leg Curl
140 x 8 (3 Sets)
140 x 8+4+3 (Rest Pause)
Seated Calf Raise
2 Plates x 10 (3 sets)
2 Plates x 10+6+4 (Rest Pause)
Post-Workout:
Protein Banana Bread
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-23-2017, 06:37 AM #4071
Mesocycle #6
Week 6 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Incline dumbbell bench press
90's x 10 (4 Sets)
1 arm suit case rows
2-25’s x 8 (3 Sets)
2-25 x 8+4+3 (Rest Pause)
Upright row (Pull to Sternum)
80 x 8(3 Sets)
80 x 8+4+2 (Rest Pause)
Hammer Strength High Row
2-25’s/Side x 10 (3 Sets)
2-25’s/Side x 10+4+3 (Rest Pause)
Dumbbell Lateral Raise
35’s x 8 (3 Sets)
35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)
Seated Incline Dumbbell Curl
25’s x 8 (3 Sets)
25’s x 8+4+3 (Rest Pause)
Cable Tricep Extension
140 x 10 (3 Sets)
140 x 10+4+3 (Rest Pause)
Post-Workout:
Thanksgiving
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-25-2017, 06:42 AM #4072
Mesocycle #6
Week 6 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Smith Squat
225 x 12 (3 Sets)
225 x 12+4+3 (Rest Pause)
V squat machine
160 x 12 (3 Sets)
160 x 12+6+3 (Rest Pause)
Leg Extension
50 Each Leg x 15 (3 Sets)
50 Each Leg x 15 + 5 + 3 (Rest Pause)
Single Leg Prone Leg Curl
40 Each Leg x 15 (3 Sets)
40 Each Leg x 15 + 6 + 3 (Rest Pause)
Donkey Calf Raise
3 Plates x 10 (3 Sets)
3 Plates x 10+5+3 (Rest Pause)
Leg Press Calf Press
3 Plates/Side x 10 (3 Sets)
3 Plaets/Side x 10+6+3 (Rest Pause)
Post-Workout:
Protein SnickerDoodle Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-26-2017, 06:46 AM #4073
Mesocycle #6
Week 6 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Meadows Row
45 x 12 (4 Sets)
T bar row
5-25’s x 12 (3 Sets)
5-25’s x 12+5+3 (Rest Pause)
Single Arm Straight arm push downs
15 x 15 (2 Sets)
15 x 15+5+3 (Rest Pause)
Bent over dumbbell rows
70’s x 15 (3 Sets)
70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)
Single Arm Cable Pulldown
25 Each Hand x 15 (3 Sets)
25 Each Hand x 15+9+3 (Rest Pause)
Post-Workout:
Turkey Hill Pumpkin Pie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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11-27-2017, 08:06 AM #4074
Mesocycle #6
Week 7 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Smith incline Barbell Bench Press
225 x 5 (3 Sets)
225 x 5 +3 + 2 (Rest Pause)
Seated cable rows close grip (Mid Back Focus)
110 x 8 (3 Sets)
110 x 8 + 4 + 3 (Rest Pause)
Smith Barbell Row (Pull To Chest)
3-25's/Side x 5 (2 Sets)
3-25's/Side x 5+3+2 (Rest Pause)
Close grip v bar pull downs (Mid Back)
110 x 6 (3 Sets)
100 x 8+3+2 (Rest Pause)
HS Shoulder Press
130 x 5 (2 Sets)
130 x 8+5+3 (Rest Pause)
EZ Bar Curl
90 x 6 (2 Sets)
90 x 6+3+2 (Rest Pause)
Floor Skullcrusher
125 x 6 (2 Sets)
125 x 6+2+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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11-29-2017, 07:01 AM #4075
Mesocycle #6
Week 7 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Squat
365 x 5 (4 Sets)
Hack squat
3 Plates/Side x 5 (3 Sets)
3 Plates/Side x 5+4+3 (Rest Pause)
Leg Press
8 Plates/Side x 10 (3 Sets)
8 Plates/Side x 10+6+4 (Rest Pause)
Lying Leg Curl
140 x 8 (3 Sets)
140 x 8+4+3 (Rest Pause)
Seated Calf Raise
2 Plates x 10 (3 sets)
2 Plates x 10+6+4 (Rest Pause)
Post-Workout:
Steak, Veggies,Mashed Potatoes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
11-30-2017, 04:05 AM #4076
Mesocycle #6
Week 7 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Incline dumbbell bench press
90's x 10 (4 Sets)
1 arm suit case rows
2-25’s x 8 (3 Sets)
2-25 x 8+4+3 (Rest Pause)
Upright row (Pull to Sternum)
80 x 8(3 Sets)
80 x 8+4+2 (Rest Pause)
Hammer Strength High Row
2-25’s/Side x 10 (3 Sets)
2-25’s/Side x 10+4+3 (Rest Pause)
Dumbbell Lateral Raise
35’s x 8 (3 Sets)
35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)
Seated Incline Dumbbell Curl
25’s x 8 (3 Sets)
25’s x 8+4+3 (Rest Pause)
Cable Tricep Extension
140 x 10 (3 Sets)
140 x 10+4+3 (Rest Pause)
Post-Workout:
Stuffed Pork Chop & SP Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
12-01-2017, 07:02 AM #4077
Mesocycle #6
Week 7 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Smith Squat
225 x 12 (3 Sets)
225 x 12+4+3 (Rest Pause)
V squat machine
160 x 12 (3 Sets)
160 x 12+6+3 (Rest Pause)
Leg Extension
50 Each Leg x 15 (3 Sets)
50 Each Leg x 15 + 5 + 3 (Rest Pause)
Single Leg Prone Leg Curl
40 Each Leg x 15 (3 Sets)
40 Each Leg x 15 + 6 + 3 (Rest Pause)
Donkey Calf Raise
3 Plates x 10 (3 Sets)
3 Plates x 10+5+3 (Rest Pause)
Leg Press Calf Press
3 Plates/Side x 10 (3 Sets)
3 Plaets/Side x 10+6+3 (Rest Pause)
Post-Workout:
Buffalo Chicken Breaded Chicken Breast and a Double Stuffed Potato:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-03-2017, 06:36 AM #4078
Mesocycle #6
Week 7 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Meadows Row
45 x 12 (4 Sets)
T bar row
5-25’s x 12 (3 Sets)
5-25’s x 12+5+3 (Rest Pause)
Single Arm Straight arm push downs
15 x 15 (2 Sets)
15 x 15+5+3 (Rest Pause)
Bent over dumbbell rows
70’s x 15 (3 Sets)
70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)
Single Arm Cable Pulldown
25 Each Hand x 15 (3 Sets)
25 Each Hand x 15+9+3 (Rest Pause)
Post-Workout:
Donut Shop Chocolate Donut Cereal:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-04-2017, 06:51 AM #4079
Mesocycle #6
Week 8 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Smith incline Barbell Bench Press
225 x 5 (3 Sets)
225 x 5 +3 + 2 (Rest Pause)
Seated cable rows close grip (Mid Back Focus)
110 x 8 (3 Sets)
110 x 8 + 4 + 3 (Rest Pause)
Smith Barbell Row (Pull To Chest)
3-25's/Side x 5 (2 Sets)
3-25's/Side x 5+3+2 (Rest Pause)
Close grip v bar pull downs (Mid Back)
110 x 6 (3 Sets)
100 x 8+3+2 (Rest Pause)
HS Shoulder Press
130 x 5 (2 Sets)
130 x 8+5+3 (Rest Pause)
EZ Bar Curl
90 x 6 (2 Sets)
90 x 6+3+2 (Rest Pause)
Floor Skullcrusher
125 x 6 (2 Sets)
125 x 6+2+2 (Rest Pause)
Post-Workout:
Protein Ice Cream
Last edited by The Solution; 12-04-2017 at 06:51 AM.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
12-06-2017, 06:38 AM #4080
Mesocycle #6
Week 8 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Squat
365 x 5 (4 Sets)
Hack squat
3 Plates/Side x 5 (3 Sets)
3 Plates/Side x 5+4+3 (Rest Pause)
Leg Press
8 Plates/Side x 10 (3 Sets)
8 Plates/Side x 10+6+4 (Rest Pause)
Lying Leg Curl
140 x 8 (3 Sets)
140 x 8+4+3 (Rest Pause)
Seated Calf Raise
2 Plates x 10 (3 sets)
2 Plates x 10+6+4 (Rest Pause)
Post-Workout:
Pumpkin Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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