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  1. #4306
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    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


  2. #4307
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
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    Default

    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


  3. #4308
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
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    15,366
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    Default

    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


  4. #4309
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


  5. #4310
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
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    15,366
    Rep Power
    2148163

    Default

    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


  6. #4311
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


  7. #4312
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


  8. #4313
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


  9. #4314
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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. #4315
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


  11. #4316
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


  12. #4317
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


  13. #4318
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


  14. #4319
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


  15. #4320
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    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


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