Results 4,306 to 4,320 of 4675
-
10-17-2018, 04:01 AM #4306
Mesocycle #10
Week 10 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
Underhand Low Row with EZ Bar:
100 x 12 (4 Sets)
Smith Row (3:1:1:1)
3-25's/Side x 8 (4 Sets)
DB Pullover:
60 x 10 (4 Sets)
FacePulls (3:1:1:1)
140 x 15 (4 Sets)
A1: Cable EZ Bar Curls:
75 x 10 (4 Sets)
A2: Cable Hammer Curls:
60 x 10 (4 Sets)
Post-Workout:
Protein Donuts:
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-18-2018, 08:12 AM #4307
Mesocycle #10
Week 10 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 8
2-25's/Side x 8
3-25's/Side x 8
4-25's/Side x 8
A1: DB Flat Fly
50's x 8 (4 Sets)
A2: Cable Crossover:
35 Each Hand x 10 (4 Sets)
B1: DB Bent Over Rear Delt Swings:
35's x 15 (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: Close Grip Bench Press
185 x 10 (4 Sets)
Post-Workout:
English Muffins + Protein Powder + Cereal
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-19-2018, 05:32 AM #4308
Mesocycle #10
Week 10 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:
140 x 15 (4 Sets)
Squat:
225 x 8
275 x 8
315 x 8
335 x 8
Leg Press:
5 Plates/Side x 10
6 Plates/Side x 10
7 Plates/Side x 10
8 Plates/Side x 10
Hammer Strength V-Squat 1.5's:
250 x 8 (3 Sets)
Single Leg Leg Curl:
50 (Each Leg) x 10 (4 Sets)
* Back and forth with no rest between legs
Post-Workout:
Ben & Jerry's Minter Wonderland
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-22-2018, 06:42 PM #4309
Mesocycle #10
Week 11 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 12 (4 Sets)
Chins:
BW x 12 (5 Sets)
Low Cable Rows (Neutral Grip):
160 x 8 (4 Sets)
Banded DB Pullover:
50 + Band x 12 (4 Sets)
Barbell Hyperextensions:
95 x 10 (4 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:
Outright Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-23-2018, 05:51 AM #4310
Mesocycle #10
Week 11 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 12
90's x 12
100's x 12
Smith Incline Bench Press:
25/side x 8
2-25's/side x 8
3-25's/side x 8
3-25's + 10/Side x 8
HS Incline Machine Press
2 Plates/Side x 8 (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:
Outright Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-24-2018, 05:22 AM #4311
Mesocycle #10
Week 11 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
Underhand Low Row with EZ Bar:
100 x 12 (4 Sets)
Lat Pulldown
140 x 8 (4 Sets)
DB Pullover:
60 x 10 (4 Sets)
FacePulls (3:1:1:1)
140 x 15 (4 Sets)
A1: Cable EZ Bar Curls:
75 x 10 (4 Sets)
A2: Cable Hammer Curls:
60 x 10 (4 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-25-2018, 03:59 AM #4312
Mesocycle #10
Week 11 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 HS Bench Press:
3 Plates/Side x 12 (3 Sets)
A1: DB Flat Fly
50's x 8 (4 Sets)
A2: DB Twist Press
55's x 10 (4 Sets)
B1: DB Bent Over Rear Delt Swings:
35's x 15 (4 Sets)
B2: Cable Upright Row:
35 Each Hand x 10 (4 Sets)
C1: Rope Pressdown
40 x 25 (4 Sets)
C2: Close Grip Push-Ups:
3 Sets till Failure
Post-Workout:
Protein Cheesecake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-26-2018, 07:58 AM #4313
Mesocycle #10
Week 11 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:
140 x 15 (4 Sets)
Squat:
225 x 6
275 x 6
315 x 6
365 x 6
Leg Press:
5 Plates/Side x 30 (3 Sets)
Hammer Strength V-Squat 1.5's:
250 x 8 (2 Sets)
Single Leg Leg Curl:
50 (Each Leg) x 10 (4 Sets)
* Back and forth with no rest between legs
Post-Workout:
Handel's Chocolate Chip Cookie Dough
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-29-2018, 05:08 AM #4314
Mesocycle #10
Week 12 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:
100's x 8 (4 Sets)
Chins:
BW x 15 (5 Sets)
Low Cable Rows (Neutral Grip):
160 x 8 (4 Sets)
Banded DB Pullover:
50 + Band x 12 (4 Sets)
HS Machine Curle (4:1:1:1)
75 x 8 (4 Sets)
EZ Bar Preacher Curl: (3:1:1:1)
75 x 20 (4 Sets)
Post-Workout:
Chicken & Shrimp Strifry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-30-2018, 05:25 AM #4315
Mesocycle #10
Week 12 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
120's x 8
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
Cable Crossover:
30 x 10 --> 20 x 10 --> 15 x 10
Flat DB Fly
50's x 10 (3 Sets)
A1: DB Side Laterals:
30's x 12 (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:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
10-31-2018, 03:46 AM #4316
Mesocycle #10
Week 12 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
140 x 8 (4 Sets)
Chest Supported Rows
2 Plates x 8 (4 Sets)
Cable Pullover (V-Bar):
60 x 10 (4 Sets)
Banded Hyperextensions:
BW x 12 (4 Sets)
A1: Cable EZ Bar Curls:
75 x 10 (4 Sets)
A2: Cable Hammer Curls:
60 x 10 (4 Sets)
Post-Workout:
Pancakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
11-01-2018, 03:51 AM #4317
Mesocycle #10
Week 12 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 HS Bench Press:
3 Plates + 25/Side x 8 (3 Sets)
A1: DB Flat Fly
50's x 8 (4 Sets)
A2: DB Low Incline Bench
80's x 8 (4 Sets)
B1: DB Bent Over Rear Delt Swings:
35's x 15 (4 Sets)
B2: Cable Upright Row:
35 Each Hand x 10 (4 Sets)
C1: Rope Pressdown
40 x 15 (4 Sets)
C2: Pronated Kickbacks:
25 Each Hand x 8 (4 Sets)
Post-Workout:
Protein Waffles with PB Lean Glaze
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
11-02-2018, 05:38 AM #4318
Mesocycle #10
Week 12 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:
180 x 8 (3 Sets)
180 x 8 ---> 125 x 10 + 15 Partials
Leg Extension:
60 Each leg x 8 (3 Sets)
60 Each Leg x 8 --> 40 Each Leg x 10 + 15 Partials
Leg Press:
7 Plates/Side x 15 (3 Sets)
Hammer Strength V-Squat 1.5's:
250 x 8 (4 Sets)
Single Leg Leg Curl:
50 (Each Leg) x 10 (4 Sets)
* Back and forth with no rest between legs
Post-Workout:
Ample Hills Triple Chocolate Surprise
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
11-05-2018, 06:14 AM #4319
Mesocycle #11
Week 1 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
HS Low Row:
70 x 8 (2 Sets)
70 x 8-→ 60 x 6 → 50 x 6
DB Bilateral Rows:
40's x 10
50's x 10
55's x 10
Single Arm Low Cable Row:
25 (Each Hand) x 8
30 (Each Hand) x 8
35 (Each Hand) x 8
40 (Each Hand) x 8---> 35 x 6 --> 30 x 8
Cable Pullovers (V-Bar)
60 x 10 (3 Sets)
Post-Workout:
Protein Brownies Glazed with PB Lean
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
11-06-2018, 03:51 AM #4320
Mesocycle #11
Week 1 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
Slight incline DB Bench:
100’s x 8 (3 Sets)
Incline Barbell Bench:
135 x 6
155 x 6
175 x 6
185 x 6
225 x 6
HS Machine Chest Press:
3 Plates/Side x 15 --> RP 11 -→ RP 7
HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
110 x 8 (3 Sets)
Reverse Pec Dec:
70 x 25 (3 Sets)
DB Side Laterals:
15’s x 25 (3 Sets)
Front Barbell Raise:
50 x 25 (3 Sets)
Post-Workout:
Chocolate Strawberry Waffles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
Bookmarks