Results 4,186 to 4,200 of 4675
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05-05-2018, 06:13 AM #4186
Mesocycle #9
Week 3 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Single Arm Pushdowns:
30 x 12 (3 Sets)
Single Arm Overhead Extensions:
30 x 10 (3 Sets)
Smith Close Grip Bench (3:1:1:1)
225 x 10 (3 Sets)
EZ Bar Curl:
** 30 Second Rest **
75 x 10 (4 Sets)
Incline Concentration Curl:
25's x 10 (4 Sets)
EZ Bar Preacher Curl:
80 x 10 (4 Sets)
Post-Workout:
Mexican Fajita's (Happy Cinco De Mayo)
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-06-2018, 05:44 AM #4187
Mesocycle #9
Week 3 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
**: HS Machine Chest Press:
3 Plates/Side x 8
A2: Cable Crossover
27.5 Each Hand x 8
A3: Flat DB Fly
45's x 8 (3 Sets)
Rack Pull's
225 x 5
315 x 5
405 x 5
500 x 3 (PR)
Single Arm Pulldown with Isotension:
35 (Each Hand) x 10 +10 Second Iso-Tension
Seated Face Pull: (Pull to Sternum for Rhomboids/Traps)
67.5 x 15 (3 Sets)
**: Dumbbell Rear Delt Raise
A2: HS Machine Side Laterals
3 Rounds of 15 Reps on each exercise (6 total Sets)
Post-Workout:
Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-08-2018, 05:41 AM #4188
Mesocycle #9
Week 4 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
1 Arm Supinated Pulldown:
27.5 x 10
35 x 10
45 x 10 (2 Sets)
1-Arm Barbell Row:
2-25's x 10 (4 Sets)
Deadstop DB Row:
90's x 8 (4 Sets)
Banded Dumbbell Pullover:
40 x 10 + Orange Band (4 Sets)
Hyperextension:
BW x Failure (6 Sets)
Post-Workout:
Chicken Alfredo with Bow-Tie Pasta
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-09-2018, 06:56 AM #4189
Mesocycle #9
Week 4 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Hammer Strength Chest Press + Bands
3 Plates + 25/Side x 8 (4 Sets)
Incline Barbell Bench:
135 x 8
155 x 8
175 x 8
185 x 8
205 x 8
Flat DB Bench: (1 Minute Rest Between Sets)
75's x 20
75's x 15
75's x 12
75's x 11
Hammer Strength Fly:
110 x 8 (1 Second Squeeze + 10 Second Isohold) x 4 Sets
Reverse Pec Dec:
55 x 20 + 10 Seconds Iso-Tension (3 Sets)
Hammer Strength Reverse Press:
2-25's x 10 (3 Sets)
Cable Lateral's (Go back and forth with 0 rest)
10 Each Hand x 10 (3 Sets)
Post-Workout:
Birthday Cake Mug Cake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-10-2018, 07:58 AM #4190
Mesocycle #9
Week 4 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Lying Leg Curl:
140 x 10 + 5 Slow Partials (4 Sets)
Leg Press:
6 Plates/Side x 8
7 Plates/Side x 8
8 Plates/Side x 8
V-Squat:
130 x 8
170 x 8
210 x 8
250 x 8 --> 190 x 8 --> 130 x 15
Smith Lunges (back foot elevated on platform for larger stretch)
135 x 8 reps each leg (4 Sets)
Post-Workout:
egg whites + Cinnamon + Splenda + Sweet Potatoes
Protein Pudding + Banana's2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-12-2018, 08:13 AM #4191
Mesocycle #9
Week 4 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Single Arm Pushdowns:
30 x 12 (3 Sets)
Single Arm Overhead Extensions:
30 x 10 (3 Sets)
Smith Close Grip Bench (3:1:1:1)
225 x 10 (3 Sets)
EZ Bar Curl:
** 30 Second Rest **
75 x 10 (4 Sets)
Incline Concentration Curl:
25's x 10 (4 Sets)
EZ Bar Preacher Curl:
80 x 10 (4 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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05-13-2018, 05:47 AM #4192
Mesocycle #9
Week 4 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
HS Machine Chest Press (Banded
3 Plates/Side + 25 x 8 (3 Sets)
Incline DB Bench Press
80's x 12 (4 Sets)
Flat DB Fly
45's x 8 (3 Sets)
Chins:
BW x Failure (4 Sets)
Single Arm Pulldown with Isotension:
35 (Each Hand) x 10 +10 Second Iso-Tension
Cable Low Row: (5 Second Eccentric)
100 x 15 (3 Sets)
A 1: Dumbbell Rear Delt Raise
A2: DB Side Laterals
3 Rounds of 15 Reps on each exercise (6 total Sets)
Post-Workout:
Pat Lafreida Cheesesteak Burger & Cinnamon Sugar Sweet Potato Fries:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-15-2018, 06:44 AM #4193
Mesocycle #9
Week 5 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
1 Arm Low Cable Row
20 Each Hand x 15
25 Each Hand x 12
30 Each Hand x 10
35 Each Hand x 8 (4 Sets)
DB BiLateral Row:
50's x 8 (4 Sets)
Banded Dumbbell Pullover:
40 x 10 + Orange Band (4 Sets)
Lat Pulldown:
130 x 8 (4 Sets)
Hyperextension:
BW x Failure (6 Sets)
Post-Workout:
Protein Cheesecake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-16-2018, 06:46 AM #4194
Mesocycle #9
Week 5 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
HS Machine Chest Press
2 Plates x 8
3 Plates x 8
3 Plates + 25/Side x 8 (2 sets)
Paused Flat DB Bench:
110's x 5 (5 Sets)
Incline Smith Bench:
185 x 10 (4 Sets)
Dips:
BW x Failure (4 Sets)
Reverse Pec Dec:
55 x 20 + 10 Seconds Iso-Tension (3 Sets)
Heavy DB Partial Lateral's:
50's x 25 (3 Sets)
Wide Grip Upgright Rows:
70 x 20 (3 Sets)
Post-Workout:
Oatmeal Chocolate Chip Peanut Butter Balls
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-18-2018, 05:57 AM #4195
Mesocycle #9
Week 5 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Lying Leg Curl:
140 x 10 --> 110 x 10 --> 80 x 20 + 20 Partials
Leg Press:
8 Plates/Side x 8 --> 7 Plates x 6 --> 6 Plates x 12 --> 4 Plates x 25
Leg Extension:
60 Each Leg x 10 (4 Sets)
Chain Lunges:
50lbs Chains x 20 Steps (4 Sets)
Stiff Leg Deadlifts:
275 x 8 (4 Sets)
Post-Workout:
Milka Double Chocolate Candy Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-19-2018, 06:54 AM #4196
Mesocycle #9
Week 5 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
A 1: Cable Curl
A 2: DB Hammer Curl
A 3: EZ Bar Curl
A 4: Pinwheel Curl
4 Rounds of 8-10 Reps
B 1: Tricep Pressdown
B 2: Overhead tricep extension
B 3: DB Kickback
B 4: Overhead DB Tricep Skullcrusher
4 Rounds of 8-10 Reps
Post-Workout:
Graeter's Rocky Road (LE Flavor)
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-20-2018, 06:24 AM #4197
Mesocycle #9
Week 5 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
A 1: DB Hex Press
A 2: DB Fly
A 3: DB Chest Press
4 Rounds of 8-10 Reps
B 1: Low Cable Row
B 2: Lat Pulldown
B 3: Single Arm Pullover
4 Rounds of 8-10 Reps
C 1: Dumbbell Rear Delt Raise
C 2: DB Side Laterals
4 Rounds of 20 Reps
Post-Workout:
Reuben & SP Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-22-2018, 07:19 AM #4198
Mesocycle #9
Week 6 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
DB Row:
100's x 10 (3 Sets)
Lat Pulldown:
120 x 8 (3 Sets)
DB Pullover Banded:
45lb x 10 (3 Sets)
Supported Chest Row:
2-45's x 8 (3 Sets)
Low Row:
140 x 8 (5 Sets)
** 30 Seconds Rest **
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-23-2018, 05:17 AM #4199
Mesocycle #9
Week 6 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
HS Machine Chest Press
3 Plates + 25/Side x 8 (3 sets)
Incline DB Bench:
100's x 6 (3 Sets)
Incline Smith Bench:
185 x 10 (4 Sets)
Dips:
BW x Failure (4 Sets)
Reverse Pec Dec:
55 x 20 + 10 Seconds Iso-Tension (3 Sets)
Heavy DB Partial Lateral's:
50's x 25 (3 Sets)
Post-Workout:
PB&J Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-24-2018, 07:14 AM #4200
Mesocycle #9
Week 6 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Lying Leg Curl:
140 x 15 (3 Sets)
Squat:
275 x 10 (3 Sets)
Leg Press:
8 Plates/Side x 10 (3 Sets)
Chain Lunges:
50lbs Chains x 20 Steps (4 Sets)
Stiff Leg Deadlifts:
225 x 10 (3 Sets)
Post-Workout:
Breaded Chicken, Rice & Veggies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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