Results 4,111 to 4,125 of 4675
-
01-14-2018, 06:11 AM #4111
Mesocycle #7
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
Barbell Squats –
345 x 3 (3 Sets)
DB Stiff Leg Deadlifts
130’s x 8 (3 Sets)
Leg presses (Close Stance)
6 Plates/Side x 6 (3 Sets)
Lying leg curls
155 x 8 (2 Sets)
Smith Standing calf-raises
225 x 5 (2 Sets)
Calf-raises in the Leg press machine
4 Plates/Side x 10 (2 Sets)
Post-Workout:
Pineapple Shrimp Fried Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-15-2018, 06:17 AM #4112
Mesocycle #7
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
Incline Barbell Chest Press
225 x 3 (3 Sets)
Barbell deadlifts
315 x 3 (3 Sets)
Overhead Barbell shoulder press
155 x 5 (3 Sets)
Seated Dumbbell side Lateral raises
30’s x 6 (3 Sets)
Seated Bent-over Rear Delt Raises
35’s x 6 (3 Sets)
EZ Barbell Curls
90 x 5 (2 Sets)
Barbell Skull Crushers
110 x 6 (2 Sets)
Post-Workout:
Chicken Pad Thai:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-16-2018, 03:44 AM #4113
Mesocycle #7
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
Barbell Squats
225 x 15 (3 sets)
Hack Squats (Close Stance)
2 Plates/Side x 8 (2 Sets)
Weighted Chain Walking Lunges
4 Chains (100lbs) x 20 Steps (3 sets)
Lying Leg Curls
140 x 10 (2 Sets)
Single Leg Leg Curl
50 x 10 (2 Sets)
Smith Stiff Leg Deadlifts
4 -25lb Plates/Side x 8 (2 Sets)
Donkey calf-raises
2 Plates/Side x 10 (2 Sets)
Seated calf-raises
2 Plates x 10 (2 Sets)
Post-Workout:
PB Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-18-2018, 05:53 AM #4114
Mesocycle #7
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
Flat DB Bench Press
120’s x 4 (3 Sets)
Chain Weighted Dips
100lb Chains x 6 (2 sets)
Cable Crossovers
25 Each Hand x 10 (2 Sets)
Smith Machine Shoulder Press
225 x 6 (3 Sets)
HS side-laterals:
70 x 10 ā 60 x 10 ā 50 x 10 (3 Sets)
Overhead Cable Tricep Extension
60 x 10 (3 Sets)
Cable Pushdown
170 x 10 (2 Sets)
Post-Workout:
Confetti Birthday Cake MugCake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-19-2018, 05:49 AM #4115
Mesocycle #7
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
Wide Grip PullDown
110 x 8 (3 Sets)
Overhand bent-over barbell rows
185 x 8 (3 Sets)
One-arm dumbbell rows
90’s x 10 (2 Sets)
Close-grip cable pull-down
100 x 10 (3 Sets)
Reverse pec-deck machine flyes –
60 x 15 (4 Sets)
Standing dumbbell curls
30’s x 8 (3 Sets)
HS Close-grip preacher curls
45lb Plate x 15 (3 Sets)
Post-Workout:
Chili & Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-20-2018, 05:41 AM #4116
Mesocycle #7
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
Barbell Squats –
345 x 3 (3 Sets)
DB Stiff Leg Deadlifts
130’s x 8 (3 Sets)
Leg presses (Close Stance)
6 Plates/Side x 6 (3 Sets)
Lying leg curls
155 x 8 (2 Sets)
Smith Standing calf-raises
225 x 5 (2 Sets)
Calf-raises in the Leg press machine
4 Plates/Side x 10 (2 Sets)
Post-Workout:
Mexican Fajitas
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-22-2018, 05:50 AM #4117
Mesocycle #7
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
Incline Barbell Chest Press
225 x 3 (3 Sets)
Barbell deadlifts
315 x 3 (3 Sets)
Overhead Barbell shoulder press
155 x 5 (3 Sets)
Seated Dumbbell side Lateral raises
30’s x 6 (3 Sets)
Seated Bent-over Rear Delt Raises
35’s x 6 (3 Sets)
EZ Barbell Curls
90 x 5 (2 Sets)
Barbell Skull Crushers
110 x 6 (2 Sets)
Post-Workout:
PB Lean Glazed Waffles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-24-2018, 05:40 AM #4118
Mesocycle #7
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
Barbell Squats
225 x 15 (3 sets)
Hack Squats (Close Stance)
2 Plates/Side x 8 (2 Sets)
Weighted Chain Walking Lunges
4 Chains (100lbs) x 20 Steps (3 sets)
Lying Leg Curls
140 x 10 (2 Sets)
Single Leg Leg Curl
50 x 10 (2 Sets)
Smith Stiff Leg Deadlifts
4 -25lb Plates/Side x 8 (2 Sets)
Donkey calf-raises
2 Plates/Side x 10 (2 Sets)
Seated calf-raises
2 Plates x 10 (2 Sets)
Post-Workout:
PB & Banana Waffles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-25-2018, 05:43 AM #4119
Mesocycle #7
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
Flat DB Bench Press
120’s x 4 (3 Sets)
Chain Weighted Dips
100lb Chains x 6 (2 sets)
Cable Crossovers
25 Each Hand x 10 (2 Sets)
Smith Machine Shoulder Press
225 x 6 (3 Sets)
HS side-laterals:
70 x 10 ā 60 x 10 ā 50 x 10 (3 Sets)
Overhead Cable Tricep Extension
60 x 10 (3 Sets)
Cable Pushdown
170 x 10 (2 Sets)
Post-Workout:
Protein Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-26-2018, 05:48 AM #4120
Mesocycle #7
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
Wide Grip PullDown
110 x 8 (3 Sets)
Overhand bent-over barbell rows
185 x 8 (3 Sets)
One-arm dumbbell rows
90’s x 10 (2 Sets)
Close-grip cable pull-down
100 x 10 (3 Sets)
Reverse pec-deck machine flyes –
60 x 15 (4 Sets)
Standing dumbbell curls
30’s x 8 (3 Sets)
HS Close-grip preacher curls
45lb Plate x 15 (3 Sets)
Post-Workout:
Protein Brownies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-28-2018, 05:50 AM #4121
Mesocycle #7
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
Barbell Squats –
345 x 3 (3 Sets)
DB Stiff Leg Deadlifts
130’s x 8 (3 Sets)
Leg presses (Close Stance)
6 Plates/Side x 6 (3 Sets)
Lying leg curls
155 x 8 (2 Sets)
Smith Standing calf-raises
225 x 5 (2 Sets)
Calf-raises in the Leg press machine
4 Plates/Side x 10 (2 Sets)
Post-Workout:
Onion Straw, Bacon & BBQ Chicken Sandwich + Fries:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-30-2018, 06:18 AM #4122
Mesocycle #7
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
Incline Barbell Chest Press
225 x 3 (3 Sets)
Barbell deadlifts
315 x 3 (3 Sets)
Overhead Barbell shoulder press
155 x 5 (3 Sets)
Seated Dumbbell side Lateral raises
30’s x 6 (3 Sets)
Seated Bent-over Rear Delt Raises
35’s x 6 (3 Sets)
EZ Barbell Curls
90 x 5 (2 Sets)
Barbell Skull Crushers
110 x 6 (2 Sets)
Post-Workout:
Protein Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
01-31-2018, 05:41 AM #4123
Mesocycle #7
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
Barbell Squats
225 x 15 (3 sets)
Hack Squats (Close Stance)
2 Plates/Side x 8 (2 Sets)
Weighted Chain Walking Lunges
4 Chains (100lbs) x 20 Steps (3 sets)
Lying Leg Curls
140 x 10 (2 Sets)
Single Leg Leg Curl
50 x 10 (2 Sets)
Smith Stiff Leg Deadlifts
4 -25lb Plates/Side x 8 (2 Sets)
Donkey calf-raises
2 Plates/Side x 10 (2 Sets)
Seated calf-raises
2 Plates x 10 (2 Sets)
Post-Workout:
Shrimp Fried Rice
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-01-2018, 05:56 AM #4124
Mesocycle #7
Week 8 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
Flat DB Bench Press
120’s x 4 (3 Sets)
Chain Weighted Dips
100lb Chains x 6 (2 sets)
Cable Crossovers
25 Each Hand x 10 (2 Sets)
Smith Machine Shoulder Press
225 x 6 (3 Sets)
HS side-laterals:
70 x 10 ā 60 x 10 ā 50 x 10 (3 Sets)
Overhead Cable Tricep Extension
60 x 10 (3 Sets)
Cable Pushdown
170 x 10 (2 Sets)
Post-Workout:
Protein Banana Bread
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-03-2018, 05:56 AM #4125
Mesocycle #7
Week 8 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
Wide Grip PullDown
110 x 8 (3 Sets)
Overhand bent-over barbell rows
185 x 8 (3 Sets)
One-arm dumbbell rows
90’s x 10 (2 Sets)
Close-grip cable pull-down
100 x 10 (3 Sets)
Reverse pec-deck machine flyes –
60 x 15 (4 Sets)
Standing dumbbell curls
30’s x 8 (3 Sets)
HS Close-grip preacher curls
45lb Plate x 15 (3 Sets)
Post-Workout:
Apple Cinnamon Protein Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
Bookmarks