Results 4,276 to 4,290 of 4675
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09-07-2018, 08:01 AM #4276
Mesocycle #10
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
Lying Leg Curl
130 x 12
150 x 10
170 x 8
200 x 8
A1: Leg Press
6 Plates/Side x 8
7 Plates/Side x 8
8 Pates/Side x 8
Smith Lunges:
25/Side x 10 (3 Sets)
Leg Extension:
60 Each Leg x 8 + Parials till failure (3 Sets)
Stiff Leg Deadlifts:
315 x 8 (3 Sets)
Seated Calf Raise (3:1:2:1)
1 Plate + 25 x 20 (3 Sets)
2 Plates x 8 (3 Sets)
Post-Workout:
Graeter's Elena Blueberry Pie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-10-2018, 09:26 AM #4277
Mesocycle #10
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
Hammer Strength Low Row's
60 Each Hand x 8 (4 Sets)
Cable Low Row
130 x 10 (3 Sets)
A1: Cable Pullovers
50 x 8 (4 Sets)
A2: Single Arm Supinated Pulldown
40 Each Hand x 8 (4 Sets)
FacePulls:
150 x 12 (3 Sets)
Cable Curl: (5:1:1:1)
70 x 12 (4 Sets)
Incline Hammer Curl (4:1:1:1)
50 x 10 (4 Sets)
Post-Workout:
Pineapple Chicken
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-11-2018, 07:02 AM #4278
Mesocycle #10
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
HS Machine Press:
3 Plates+25/Side x 10 (3 Sets)
Incline Smith Bench Press:
4-25's/Side x 5 (5 Sets)
A1: Assisted Dip Machine
120 x 10 (3 Sets)
A2: DB Bench Press
90's x 8 (3 Sets)
Machine Rear Delt Fly:
75 x 15 (4 Sets)
Reverse HS Shoulder Press
3-25's/Side x 6 (4 Sets)
Pushdown:
170 x 8 (4 Sets)
DB Skullcrushers:
30's x 10 (4 Sets)
Post-Workout:
PB&J English Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-12-2018, 03:11 PM #4279
Mesocycle #10
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
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:
Stuffed Peppers
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-13-2018, 05:46 AM #4280
Mesocycle #10
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
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:
Mesocycle #10
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
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:
Protein Loaf
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-14-2018, 08:10 AM #4281
Mesocycle #10
Week 8 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
Leg Press:
4 Plates/Side x 15
5 Plates/Side x 15
6 Plates/Side x 15 ---> 5 Plates/Side x 12 --> 4 Plates/Side x 12
A1: DB SLDL
100's x 10 (4 Sets)
A2: Walking Chain Lunges
3 Chains x 8 (4 Sets)
Lying Leg Curl:
140 x 12 (4 Sets)
Post-Workout:
Handel's Blus Monster
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-17-2018, 06:41 AM #4282
Mesocycle #10
Week 9 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 10 (4 Sets)
Cable Low Row
130 x 10 (3 Sets)
A1: Straight Arm Pullovers
50 x 8 (4 Sets)
A2: Single Arm Supinated Pulldown
40 Each Hand x 8 (4 Sets)
FacePulls:
150 x 12 (3 Sets)
Cable Curl: (5:1:1:1)
70 x 12 (4 Sets)
Incline Hammer Curl (4:1:1:1)
50 x 10 (4 Sets)
Post-Workout:
Chicken Salad
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-18-2018, 03:57 AM #4283
Mesocycle #10
Week 9 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 10 (3 Sets)
Incline Smith Bench Press:
4-25's/Side x 5 (5 Sets)
A1: Assisted Dip Machine
120 x 10 (3 Sets)
A2: DB Bench Press
90's x 8 (3 Sets)
Machine Rear Delt Fly:
75 x 15 (4 Sets)
Reverse HS Shoulder Press
3-25's/Side x 6 (4 Sets)
Pushdown:
170 x 8 (4 Sets)
DB Skullcrushers:
30's x 10 (4 Sets)
Post-Workout:
Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-19-2018, 03:45 AM #4284
Mesocycle #10
Week 9 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:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-20-2018, 08:28 AM #4285
Mesocycle #10
Week 9 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:
Protein Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-21-2018, 04:59 PM #4286
Mesocycle #10
Week 9 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
Leg Press:
4 Plates/Side x 15
5 Plates/Side x 15
6 Plates/Side x 15 ---> 5 Plates/Side x 12 --> 4 Plates/Side x 12
A1: DB SLDL
100's x 10 (4 Sets)
A2: Walking Chain Lunges
3 Chains x 8 (4 Sets)
Lying Leg Curl:
140 x 12 (4 Sets)
Post-Workout:
Wegmans Sub
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-24-2018, 07:15 AM #4287
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 12 (4 Sets)
Cable Low Row
130 x 10 (3 Sets)
A1: DB Pullovers
50 x 10 (4 Sets)
A2: Supported Chest Row
2-45 Plates x 8 (4 Sets)
Cable Curl: (4:1:1:1)
70 x 8 (4 Sets)
EZ Bar Curl **30 Seconds Rest **
50 x 12 (4 Sets)
Post-Workout:
Protein Mugcake with FF Whip Cream
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-25-2018, 06:23 PM #4288
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 Incline Machine Press:
2 Plates/Side x 12 (4 Sets)
Incline Smith Machine Bench Press:
25/Side x 6
2-25/Side x 6
3-25/Side x 6
4-25/Side x 6
A1. Dip Machine:
3 Plates/Side x 10 (3 Sets)
A2: Cable Crossover
35 Each Hand x 10 + 10 Partials (3 Sets)
B1: HS Partial Laterals
100 x 20 (4 Sets)
B2: HS Rear Delt Raises
70 x 25 (4 Sets)
Pushdown:
140 x 12 (4 Sets)
Overhead Tricep Extension:
90 x 10 (4 Sets)
Post-Workout:
Protein Chocolate Chip Muffins:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
09-26-2018, 01:43 PM #4289
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
Pronated Low Cable Rows:
120 x 12 (4 Sets)
Neutral Grip Pulldown:
120 x 10 (4 Sets)
Facepulls:
170 x 8 (4 Sets)
DB Banded Pullover:
40 x 8 + Band (4 Sets)
Pinwheel Curls:
35'x 12 (4 Sets)
HS Preacher Curl:
40 Each Hand x 8 (4 Sets)
Post-Workout:
Birthday Cake Mugcake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-27-2018, 07:59 AM #4290
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
DB Twist Press:
60's x 8 (4 Sets)
A1: Cable Decline Fly:
25 Each Hand x 8 (4 Sets)
A2: DB Decline Bench Press
90's x 8 (4 Sets)
B1: Machine Rear Laterals
80 x 20 (4 Sets)
B2: DB Bent Over Swings
30's x 15 (4 Sets)
V-Bar Pushdowns:
140 x 15 (4 Sets)
Diamond Grip Push-Ups:
BW x Failure (4 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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