Results 4,231 to 4,245 of 4675
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07-08-2018, 05:54 AM #4231
Mesocycle #9
Week 12 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:
Steak & Potatoes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-10-2018, 05:58 AM #4232
Mesocycle #9
Week 13 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:
Protein Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-11-2018, 08:59 AM #4233
Mesocycle #9
Week 13 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:
Shrimp Jambalaya
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-12-2018, 07:20 AM #4234
Mesocycle #9
Week 13 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:
Caramel Pretzel Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-14-2018, 06:20 AM #4235
Mesocycle #9
Week 13 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:
Chicken Parm Sandwich
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-15-2018, 06:10 AM #4236
Mesocycle #9
Week 13 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:
Graeter's Cheesecake Cookies & Cream:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-17-2018, 07:22 AM #4237
Mesocycle #9
Week 14 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:
Salted Caramel Pretzel Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-18-2018, 08:05 AM #4238
Mesocycle #9
Week 14 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:
Banana Chocolate Chip Loaf
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-20-2018, 03:53 AM #4239
Mesocycle #9
Week 14 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:
Double Chocolate Chip Loaves
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-21-2018, 07:50 AM #4240
Mesocycle #9
Week 14 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:
Maple Brown Sugar Oatmeal
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-22-2018, 07:52 AM #4241
Mesocycle #9
Week 14 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:
Noosa
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-24-2018, 06:02 AM #4242
Mesocycle #10
Week 1 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
Lying Leg Curl
150 x 8 (4 Sets)
Barbell Squats:
315 x 8 (3 Sets)
Leg Press
6 Plates/Side x 15 (5 Sets)
Chins:
BW x Failure (4 Sets)
DB Stiff Leg Deadlifts:
100's x 10 (4 Sets)
Calves:
2 Plates x 10 Reps + 10 Second Hold (4 Sets)
Post-Workout:
Protein S'mores Loaves
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-26-2018, 09:11 AM #4243
Mesocycle #10
Week 1 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 Press:
3 Plates + 25/Side x 8 (3 Sets)
Incline Smith Bench:
4-25's / Side x 6 (3 Sets)
Two Stop DB Bench Press (Half way down, pause, all the way down and back up)
70's x 6 (4 sets)
Stretch Pushups:
BW x Failure (3 Sets)
Seated Smith Press:
3 - 25's x 10 (3 Sets)
Reverse Pec Dec:
70 x 20 (3 Sets)
6-Ways:
10's x 10 (3 Sets)
Post-Workout:
Grenade Brownie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-27-2018, 08:42 AM #4244
Mesocycle #10
Week 1 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
Seated Palms up DB Curls:
30's x 8 (4 Sets)
Preacher Hammer Curl
40's x 10 (4 Sets)
BB Curl
70 x 8 (4 Sets)
Dual Rope Tricep Extension
125 x 12 (4 Sets)
Dip Machine:
3 Plates/Side x 10 (4 Sets)
Overhead Rope Extension
70 x 10 (4 Sets)
Post-Workout:
Maple Brown Sugar Oatmeal
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-28-2018, 06:23 AM #4245
Mesocycle #10
Week 1 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
DB Twist Press:
60's x 10 (3 Sets)
DB Incline Bench Press:
70's x 12 (3 Sets)
DB Fly:
40's x 12 (3 Sets)
Chins:
BW x Failure (4 Sets)
Low Cable Row:
110 x 12 (3 Sets)
HyperExtensions:
BW X Failure (3 Sets)
A1: Rear Delt Raise
A2: HS Laterals
4 Rounds of 12-15 Reps
Post-Workout:
Sub & Fries
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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