Results 4,261 to 4,275 of 4675
-
08-17-2018, 08:09 PM #4261
Mesocycle #10
Week 4 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
Lying Leg Curl:
160 x 10 + 5 Partials (4 Sets)
Barbell Paused Squats
275 x 5 (6 Sets)
Leg Press:
8 Plates/Side x 10 --> 6 Plates x 10 --> 4 Plates x 20
DB Stiff Leg Deadlifts:
120's x 8 (3 Sets)
Seated Calf Raise (3:1:2:1)
2 Plates x 10 (6 Sets)
Post-Workout:
Kitchen Sink Burger + SP Waffle Fries:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-20-2018, 03:52 AM #4262
Mesocycle #10
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
Hammer Strength Low Row's
60 Each Hand x 12 (4 Sets)
Single Arm Supinated Pulldown
35 Each Hand x 10 (3 Sets)
A1: Banded Dumbbelll Pullover:
40 + Band x 10 (3 Sets)
A2: Chin-Up's (Negative Only)
BW (3 Sets)
Weighted Hyper Extensions:
65 x 15 (3 Sets)
DB Curl: (3:1:1:1)
35's x 8 (4 Sets)
Reverse EZ Bar Curl (4:1:1:1)
65 x 12 (4 Sets)
Post-Workout:
Carrot Cake Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-21-2018, 08:34 AM #4263
Mesocycle #10
Week 5 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
Incline DB Bench Press:
90's x 10 (4 Sets)
Incline Smith Bench Press:
25/side x 10
2-25's/side x 10
3-25's/side x 10
HS Machine Press:
3 Plates + 25/Side x 8, 4, 2 (Rest Pause)
HS Chest Fly:
140 x 8 + 15 Second Isohold (3 Sets)
A1: DB Rear Delt Swings:
20's x 25 (4 Sets)
A2: DB Lateral
20's x 20 (4 Sets)
Single Arm Pressdown:
30 x 20 (4 Sets)
DB Skullcrushers:
30's x 12 (4 Sets)
Post-Workout:
Apple Pie Blondie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-22-2018, 08:59 AM #4264
Mesocycle #10
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
Lat Pulldown
125 x 10 (4 Sets)
A1: Cable Pullover:
100 x 8 (4 Sets)
A2: Low Row
160 x 8 (4 Sets)
T-Bar Row
4-45 Plates x 15 (4 Sets)
Incline DB Concentration Curls
25's x 8 (4 Sets)
Incline DB Curl
25's x 12 (3 Sets)
Post-Workout:
Pumpkin Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-23-2018, 08:45 AM #4265
Mesocycle #10
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
Decline DB Bench Press:
100's x 10 (4 Sets)
A1: Machine Dip Machine
3 Plates/Side x 10 (4 Sets)
A2: Incline Fly
50's x 8 (4 Sets)
B1: DB Shoulder Lateral's
20's x 12 (4 Sets)
B2: Facepulls
100 x 25 (4 Sets)
Dual Cable Pressdown:
140 x 10 (4 Sets)
Overhead Cable Tricep Extension:
80 x 10 (4 Sets)
Post-Workout:
Pumpkin MugCake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-24-2018, 04:03 AM #4266
Mesocycle #10
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
Single Leg Leg Curl
60 Each Leg x 12, 6 (Rest Pause) x 4 Sets
Leg Press
5 Plates/Side x 30 (3 Sets)
HS V-Squat:
300 x 8 (3 Sets)
Lying Leg Curl:
130 x 12 (3 Sets)
Seated Calf Raise (3:1:2:1)
2 Plates x 15 + 10 Second Stretch (6 Sets)
Post-Workout:
BBQ Chicken Pizza
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-27-2018, 06:04 AM #4267
Mesocycle #10
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
Hammer Strength Low Row's
60 Each Hand x 8 (4 Sets)
Cable Low Row
130 Each Hand x 10 (3 Sets)
A1: Dumbbelll Pullover:
50 x 10 (3 Sets)
A2: Chin-Up's
BW (3 Sets)
Weighted Hyper Extensions:
65 x 15 (3 Sets)
DB Curl: (3:1:1:1)
35's x 8 (4 Sets)
Reverse EZ Bar Curl (4:1:1:1) -- 10 Second Break --
50 x 8 (4 Sets)
Post-Workout:
Chicken & Steak Kabobs
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-28-2018, 04:08 AM #4268
Mesocycle #10
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
Incline DB Bench Press:
100's x 8 (4 Sets)
Incline Smith Bench Press:
25/side x 6
2-25's/side x 6
3-25's/side x 6
4-25's/Side x 6
HS Machine Press:
3 Plates + 25/Side x 8, 4, 2 (Rest Pause)
HS Chest Fly:
140 x 8 + 30 Second Isohold (3 Sets)
A1: DB Rear Delt Swings:
20's x 25 (4 Sets)
A2: DB Lateral
20's x 20 (4 Sets)
Overhead Tricep Extension:
90 x 10 (4 Sets)
DB Skullcrushers:
30's x 10 (4 Sets)
Post-Workout:
PB Banana Bagel & Chicken
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-29-2018, 07:43 AM #4269
Mesocycle #10
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
DB Row
80's x 10 (4 Sets)
A1: Cable Pullover:
100 x 8 (4 Sets)
A2: Chins
BW x 10 (4 Sets)
Facepulls
170 x 15 (4 Sets)
HS Preacher Curl
35/Each Hand x 8 (4 Sets)
Cable Hammer Curl's
70 x 12 (3 Sets)
Post-Workout:
English Muffins & Whey Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-30-2018, 07:49 PM #4270
Mesocycle #10
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
Flat DB Bench
90's x 12 (4 Sets)
A1: Machine Dip Machine
3 Plates/Side x 10 (4 Sets)
A2: HS Fly
140 x 8 (4 Sets)
B1: DB Shoulder Lateral's
25's x 8 (4 Sets)
B2: DB Swings
40's x 12 (4 Sets)
Dual Cable Pressdown:
140 x 10 (4 Sets)
Overhead Cable Tricep Extension:
80 x 10 (4 Sets)
Post-Workout:
Apple Cinnamon Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
08-31-2018, 03:45 AM #4271
Mesocycle #10
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
Lying Leg Curl
130 x 12
150 x 10
170 x 8
200 x 8
A1: Leg Press
6 Plates/Side x 10 (4 Sets)
A2: Weighted Lunges
75lbs Chains x 8 (4 Sets)
Leg Extension:
60 Each Leg x 8 --> 50 Each Leg x 8 --> 40 Each Leg x 20 (1 Set)
Seated Calf Raise (3:1:2:1)
2 Plates x 15 + 10 Second Stretch (6 Sets)
Post-Workout:
Meat Lovers Pizza
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-03-2018, 05:52 AM #4272
Mesocycle #10
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
Hammer Strength Low Row's
60 Each Hand x 8 (4 Sets)
Cable Low Row
130 Each Hand x 10 (3 Sets)
A1: Dumbbelll Pullover:
50 x 10 (4 Sets)
A2: Cable Pullover
70 x 10 (4 Sets)
Weighted Hyper Extensions:
65 x 15 (3 Sets)
FacePulls:
150 x 12 (2 Sets)
Cable Curl: (5:1:1:1)
70 x 8 (4 Sets)
EZ Preacher Bar Curl (4:1:1:1)
50 x 8 (4 Sets)
Post-Workout:
PB Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-04-2018, 12:53 PM #4273
Mesocycle #10
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
HS Machine Press:
3 Plates+25/Side x 8 (3 Sets)
Incline Smith Bench Press:
4-25's/Side x 5 (5 Sets)
A1: Dip Machine
3 Plates/Side x 10 (3 Sets)
A2: Stretch Push-Up:
BW x Failure (3 Sets)
Machine Rear Delt Fly:
75 x 15 (4 Sets)
Cable Lateral: **10 Second Rest between sets **
10 (Each Hand) x 10 (4 Sets)
Pushdown:
170 x 12 (4 Sets)
DB Skullcrushers:
30's x 10 (4 Sets)
Post-Workout:
FortiFX protein bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-05-2018, 12:29 PM #4274
Mesocycle #10
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
Seated Cable Row
140 x 12 (4 Sets)
A1: Cable Pullover:
100 x 8 (4 Sets)
A2: Supinated Single Arm Pulldown
35 Each Hand x 8 (4 Sets)
Facepulls
170 x 15 (4 Sets)
DB Curl
35/Each Hand x 8 (4 Sets)
Cable Hammer Curl
70 x 12 (3 Sets)
Post-Workout:
FortiFX Protein Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-06-2018, 07:03 AM #4275
Mesocycle #10
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
HS Machine Press
3 Plates + 25/Side x 10 (4 Sets)
A1: Cable Crossover
25 (Each Hand) x 10 (4 Sets)
A2: DB Incline Fly
50's x 8 (4 Sets)
B1: DB Shoulder Lateral's
25's x 8 (4 Sets)
B2: DB Swings
30's x 20 (4 Sets)
Dual Cable Pressdown:
140 x 10 (4 Sets)
Overhead Cable Tricep Extension:
80 x 10 (4 Sets)
Post-Workout:
CinnaDoodle Chocolate Chip Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
Bookmarks