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  1. #4321
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    How did you figure out your macros?

  2. #4322
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
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    Mesocycle #11
    Week 1 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




    Single Arm Pushdowns:
    30 x 10 (3 Sets)


    Dip Machine:
    3-45’s/side x 10 → RP 8 → RP 6


    Overhead Tricep Extension:
    45 x 10 (3 Sets)


    Hammer Curl’s (Towards chest):
    50’s x 8 (3 Sets)


    EZ Bar Curl:
    75 x 8 (3 Sets)


    EZ bar Preach Curl (Hands Close)
    65 x 10 (3 Sets)




    Post-Workout:
    PB& J French Toast
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4323
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Mesocycle #11
    Week 1 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 Chest Press:
    3 Plates/Side x 12 (3 Sets)


    Flat DB Bench Press:
    110’s x 8 (3 Sets)


    Incline Fly (Pronated Grip):
    50’s x 12 (3 Sets)


    Single Arm Supinated Pulldown:
    42.5 (Each Hand) x 10 (3 Sets)


    Close Low Row:
    100 x 8 (3 Sets) w/ 5 Second Negatives


    Assisted Chins:
    BW x 10 (5 Sets)
    **30 second rest between sets **


    A1: Dumbbell Rear Delt Raise
    A2: HS Machine Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




    Post-Workout:
    Outright Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4324
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    15,366
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    Mesocycle #11
    Week 1 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 10 + 10 Seconds Iso-Tension (3 Sets)




    Barbell Squat:
    135 x 8
    225 x 8
    275 x 8
    315 x 8
    365 x 8




    Leg press:
    6 plates/side x 20 → 12 Reps → 8 Reps (Cluster Set)




    Barbell Stiff Leg Deadlifts on Smith:
    4-25lb Plates/Side x 8 (4 Sets)




    Post-Workout:
    Ample Hills Peanut Butter Jamboree
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4325
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #11
    Week 2 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




    1 Arm Supinated Pulldown:
    27.5 x 10
    35 x 10
    45 x 10 (2 Sets)


    Rack Pulls (Deadstop):
    225 x 6
    315 x 6
    365 x 6
    405 x 6


    Supported Chest Rows (Neutral Grip):
    2 Plates x 8 (4 Sets)


    Lat-Pulldown + IsoTension:
    100 x 8 + 10 Second Iso tension (4 Sets)




    Post-Workout:
    Sinfit Pumpkin Spice Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4326
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    2148163

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    Mesocycle #11
    Week 2 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:
    95's x 10 (3 Sets)


    Incline Barbell Bench:
    135 x 8
    155 x 8
    175 x 8
    185 x 8
    205 x 8


    Smith Incline Bench:
    4-25's/Side x 8 --> 3-25's/Side x 8 --> 2-25's/Side x 12




    HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
    110 x 8 (3 Sets)


    DB Side Laterals:
    25's x 10 (5 Sets)
    ** 90 Seconds Rest **


    Rear Delt Destroyer
    10's x 60 --> 8's x 30 --> 5's x 10


    Post-Workout:
    Sinfit SnickerDoodle Chocolate Chip Cookie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4327
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    2148163

    Default

    Mesocycle #11
    Week 2 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




    Single Arm Pushdowns:
    30 x 12 (3 Sets)


    Single Arm Overhead Extensions:
    30 x 10 (3 Sets)


    Smith Close Grip Bench (3:1:1:1)
    225 x 10 (3 Sets)


    EZ Bar Curl:
    ** 30 Second Rest **
    75 x 10 (4 Sets)


    Incline Concentration Curl:
    25's x 10 (4 Sets)


    EZ Bar Preacher Curl:
    80 x 10 (4 Sets)


    Post-Workout:
    Mocha Oatmeal Chocolate Chip Cookies
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #4328
    RX MEMBER Sexybeast777's Avatar
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    Aug 2009
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    878
    Rep Power
    74429

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    feeling the strength

  9. #4329
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #11
    Week 2 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




    A1: HS Machine Chest Press:
    3 Plates/Side x 8


    A2: HS Dips:
    3 Plates/Side x 12 (3 Sets)


    A3: Cable Crossover:
    20 Each Hand x 12 (3 Sets)


    B1: Chins:
    BW x 10 (5 Sets)


    B2: DB Shrugs:
    130's x 10 (5 Sets)


    Close Low Row:
    100 x 8 (3 Sets) w/ 5 Second Negatives


    A1: Dumbbell Rear Delt Raise
    A2: HS Machine Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




    Post-Workout:
    Krispy Kreme Cinnamon Swirl Doughnut
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #4330
    RX MEMBER Sexybeast777's Avatar
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    Aug 2009
    Posts
    878
    Rep Power
    74429

    Default

    pushing the limits

  11. #4331
    OLYMPIAN The Solution's Avatar
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    15,366
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    Mesocycle #11
    Week 2 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 10 --> 140 x 10 ---> 100 x 10 + 20 Seconds Iso-Tension


    V-Squat: (3:1:1:1)
    130 x 8
    170 x 8
    200 x 8
    220 x 8
    280 x 8




    Leg Extension (1:3:1:1)
    30 Each Leg x 10
    40 Each Leg x 10
    50 Each Leg x 10
    60 Each Legs x 10 --> 50 x 10 --> 40 x 10 + 20 Partials


    DB Stiff Leg Deadlifts:
    120's x 10 (4 Sets)




    Post-Workout:
    Ample Hills Confetti Cupcake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4332
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Default

    Mesocycle #11
    Week 3 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




    1 Arm Supinated Pulldown:
    27.5 x 10
    35 x 10
    45 x 10 (2 Sets)


    Rack Pulls (Deadstop):
    225 x 5
    315 x 5
    365 x 5
    405 x 5
    465 x 5


    Assisted Pull-Ups/Chins:
    BW x Failure (Medium Grip) x 2 Sets
    BW x Failure (Close Grip) x 2 Sets
    BW x Failure (Far Grip) x 2 Sets


    Banded Dumbbell Pullover:
    40 x 10 + Orange Band (4 Sets)




    Post-Workout:
    Pumpkin MugCake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  13. #4333
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #11
    Week 3 Day 2




    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Hammer Strength Chest Press + Bands
    3 Plates + 25/Side x 8 (4 Sets)


    Incline Barbell Bench:
    135 x 8
    155 x 8
    175 x 8
    185 x 8
    205 x 8


    Neutral DB Bench Press:
    70's x 8 (3 Sets)
    70's x 8 --> 45's x 10 (1 Set)


    Stretch Pushups:
    BW x Failure (4 Sets)


    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)


    DB 6 Ways:
    10's x 10 (3 Sets)


    Reverse Hammer Strength Shoulder Press:
    3-25's/Side x 8 (3 Sets)


    Post-Workout:
    PB & Banana Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4334
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #11
    Week 3 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    Single Arm Pushdowns:
    30 x 12 (3 Sets)


    Single Arm Overhead Extensions:
    30 x 10 (3 Sets)


    Smith Close Grip Bench (3:1:1:1)
    225 x 10 (3 Sets)


    EZ Bar Curl:
    ** 30 Second Rest **
    75 x 10 (4 Sets)


    Incline Concentration Curl:
    25's x 10 (4 Sets)


    EZ Bar Preacher Curl:
    80 x 10 (4 Sets)


    Post-Workout:
    Pork Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  15. #4335
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #11
    Week 3 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds




    **: HS Machine Chest Press:
    3 Plates/Side x 8


    A2: Cable Crossover
    27.5 Each Hand x 8


    A3: Flat DB Fly
    45's x 8 (3 Sets)


    Rack Pull's
    225 x 5
    315 x 5
    405 x 5
    500 x 3


    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension


    Seated Face Pull: (Pull to Sternum for Rhomboids/Traps)
    67.5 x 15 (3 Sets)


    **: Dumbbell Rear Delt Raise
    A2: HS Machine Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




    Post-Workout:
    Peanut Butter Shreds Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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