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  1. #4291
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    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:
    150 x 12 (4 Sets)


    Leg Press:
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Plates/Side x 10


    Hammer Strength V-Squat:
    310 x 12 (3 Sets)


    Goblet Squat:
    100's x 15 (3 Sets)


    DB Stiff Leg Deadlfits:
    120' x 10 (3 Sets)


    Post-Workout:
    Clementine's Banana Boozy Rum
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4292
    OLYMPIAN The Solution's Avatar
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    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


    T-Bar Row Machine
    3-45 Plates x 8 (4 Sets)


    Cable Low Row
    130 x 10 (3 Sets)


    Stretchers
    82.5 x 10 (4 Sets)


    FacePulls:
    160 x 8 (4 Sets)


    EZ Bar Cable Curl: (4:1:1:1)
    70 x 8 (4 Sets)


    Single Arm Supinated DB Curl
    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


  3. #4293
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    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 Incline Machine Press:
    2 Plates/Side x 8 (3 Sets)


    Incline Smith BB Bench:
    25/Side x 8
    2-25's/Side x 8
    3-25's/Side x 8


    DB Bench Press:
    90's x 10 (2 sets)
    90's x 10 --> 75's x 8 --> 60's x 10


    HS Machine Fly:
    150 x 10 (3 Sets)


    DB Side Laterals:
    35's x 10 (4 Sets)


    Machine Rear Delt Fly's:
    85 x 15 (4 Sets)


    Dual Rope Pushdown:
    140 x 12 (4 Sets)


    Overhead Tricep Extension:
    90 x 10 (4 Sets)


    Post-Workout:
    Halo Top
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4294
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    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


    Chin-Up's:
    BW X Failure (4 Sets)


    Single Arm Straight Arm Pulldown's:
    35 Each Hand x 10 (4 Sets)


    Close Grip Pulldown:
    140 x 8 (4 Sets)


    Facepulls:
    170 x 10 (4 Sets)


    HS Machine Curl: (3:1:1:1)
    35 Each Hand x 15 (4 Sets)


    Reverse EZ Bar Curls:
    60 x 15 (4 Sets)


    Post-Workout:
    Whey and Oatmeal
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4295
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    Hey Solution.. Big time youtube fan. Love your stuff! Question, what are your stats now? Where are you diet/macro wise?

    Bx

    Sent from my LG-H831 using Tapatalk

  6. #4296
    OLYMPIAN The Solution's Avatar
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    around 5'6-5'7 around 175
    Macros around ~2800 Training and ~2300 Non










    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


    DB Twist Press:
    70's x 8 (4 Sets)


    A1: Cable Crossover:
    35 Each Hand x 8 (4 Sets)


    A2: Wide Grip HS Dip Machine:
    3 Plates/Side x 10 (4 Sets)


    B1: HS Machine Rear Delts
    70's x 15 (4 Sets)


    B2: DB Rear Delt Swings
    30's x 20 (4 Sets)


    V-Bar Pushdowns:
    170 x 8 (4 Sets)


    DB Lying SkullCrushers:
    35's x 12 (4 Sets)


    Post-Workout:
    Protein Pumpkin Pie's
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4297
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    Oct 2018
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    Quote Originally Posted by The Solution View Post
    around 5'6-5'7 around 175
    Macros around ~2800 Training and ~2300 Non










    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


    DB Twist Press:
    70's x 8 (4 Sets)


    A1: Cable Crossover:
    35 Each Hand x 8 (4 Sets)


    A2: Wide Grip HS Dip Machine:
    3 Plates/Side x 10 (4 Sets)


    B1: HS Machine Rear Delts
    70's x 15 (4 Sets)


    B2: DB Rear Delt Swings
    30's x 20 (4 Sets)


    V-Bar Pushdowns:
    170 x 8 (4 Sets)


    DB Lying SkullCrushers:
    35's x 12 (4 Sets)


    Post-Workout:
    Protein Pumpkin Pie's
    Carb cycling too I imagine or bumping up the fats on workout days?

    Sent from my LG-H831 using Tapatalk

  8. #4298
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


    Lying Leg Curl:
    150 x 12 (3 Sets)
    150 x 12 --> 110 x 10 --> 90 x 10


    Leg Press:
    8 Plates/Side x 8 --> 7 plates/Side x 8 -- > 6 Plates/Side x 8


    Hammer Strength V-Squat:
    310 x 8 (5 Sets)


    DB Stiff Leg Deadlifts:
    80's x 25 (4 Sets)


    Leg Extension Iso-Hold:
    1 Minute Iso Hold (3 Sets)


    Post-Workout:
    7/11 Pumpkin Pie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4299
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
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    2148163

    Default

    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


    Dumbbell Row:
    90's x 8 (4 Sets)


    Chins:
    BW x 10 (5 Sets)


    Low Cable Rows:
    120 x 10 (4 Sets)


    Banded DB Pullover:
    50 + Band x 10 (4 Sets)


    Barbell Hyperextensions:
    95 x 10 (4 Sets)


    EZ Bar Preacher Curl: (3:1:1:1)
    90 x 12 (4 Sets)


    Cable Hammer Curl: (4:1:1:1)
    75 x 10 (4 Sets)


    Post-Workout:
    Chocolate Pb2 Mug Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4300
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


    Flat DB Bench:
    90's x 8
    100's x 8
    110's x 8


    Smith Incline Bench Press:
    25/side x 10
    2-25's/side x 10
    3-25's/side x 10


    HS Machine Press:
    3 Plates/Side x 10,8,6 (Cluster Set)


    HS Machine Fly:
    140 x 10 (3 Sets)


    A1: DB Side Laterals:
    20's x 20 (4 Sets)


    A2: HS Rear Delt Raises: (5:1:1:1)
    80 x 8 (4 Sets)


    B1: Single Handle Overhead Tricep Extensions:
    40 Each Hand x 10 (4 Sets)


    B2: Single Arm Tricep Pressdown:
    40 Each Hand x 10 (4 Sets)


    Post-Workout:
    Chicken Parm
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  11. #4301
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


    Chin-Ups:
    BW x Failure (4 Sets)


    Machine T-Bar Row: (3:1:1:1)
    3 Plates x 8 (4 Sets)


    DB Pullover:
    60 x 10 (4 Sets)


    Single Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (4 Sets)


    A1: Cable Reverse Curls:
    75 x 15 (4 Sets)


    A2: Cable Hammer Curls:
    60 x 15 (4 Sets)


    Post-Workout:
    Salted Caramel Mug Cake:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4302
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


    Smith Incline Bench Press:
    25/side x 25
    2-25's/Side x 20
    3-25's/Side x 15
    4-25's/Side x 10


    A1: Incline HS Machine Press:
    2 Plates/Side x 8 (4 Sets)


    A2: Cable Crossover:
    35 Each Hand x 10 (4 Sets)


    B1: DB Bent Over Rear Delt Swings:
    25's x 30 (4 Sets)


    B2: Cable Upright Row:
    35 Each Hand x 10 (4 Sets)


    C1: Single Arm Tricep Pushdown:
    35 Each Hand x 8 (4 Sets)


    C2: Lying DB SkullCrusher:
    35's x 10 (4 Sets)




    Post-Workout:
    Protein Waffles
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4303
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


    Lying Leg Curl:
    170 x 8 (4 Sets)


    Squat:
    225 x 8
    275 x 8
    315 x 8 ----> 185 x 20


    Leg Press:
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8 ---> 3 Plates/Side x 20


    Hammer Strength V-Squat: (3:1:1:1)
    270 x 10 (3 Sets)


    Single Leg Leg Curl:
    50 (Each Leg) x 10 (4 Sets)
    * Back and forth with no rest between legs


    Post-Workout:
    Clementine's Italian Butter Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4304
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 10 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


    Dumbbell Row:
    90's x 10 (4 Sets)


    Chins:
    BW x 11 (5 Sets)


    Low Cable Rows:
    160 x 8 (4 Sets)


    Banded DB Pullover:
    50 + Band x 10 (4 Sets)


    Barbell Hyperextensions:
    95 x 10 (2 Sets)


    EZ Bar Preacher Curl: (3:1:1:1)
    90 x 8 + 2 Partials (4 Sets)


    Cable Reverse Curl: (4:1:1:1)
    75 x 10 (4 Sets)


    Post-Workout:
    White Chocolate Chip Macadamia Nut Cookies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4305
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #10
    Week 10 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


    Flat DB Bench:
    80's x 10
    90's x 10
    100's x 10


    Smith Incline Bench Press:
    25/side x 6
    2-25's/side x 6
    3-25's/side x 6
    3-25's + 10/Side x 6


    HS Incline Machine Press
    2 Plates/Side x 10 (3 Sets)


    Incline DB Fly
    50's x 10 (3 Sets)


    A1: DB Side Laterals:
    20's x 20 (4 Sets)


    A2: HS Rear Delt Raises: (5:1:1:1)
    70 x 25 (4 Sets)


    B1: Single Handle Overhead Tricep Extensions:
    40 Each Hand x 10 (4 Sets)


    B2: Single Arm Tricep Pressdown:
    40 Each Hand x 10 (4 Sets)


    Post-Workout:
    Choc PB Protein Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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