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  1. #4336
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    Mesocycle #11
    Week 3 Day 5


    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




    Lying Leg Curl:
    170 x 10 --> 140 x 10 ---> 100 x 10 ---> 80 x 20 + 20 Partials


    Barbell Squat:
    135 x 10
    225 x 10
    315 x 10
    345 x 10


    V-Squat:
    130 x 10
    170 x 10
    210 x 10
    250 x 10


    Leg Extension:
    60 Each Leg x 10 ---> 50 x 10 --> 40 x 10 --> 30 x 15 + 10 Partials


    Glute Bridge on Lying Hamstring Curl:
    80 x 8 (4 Sets)


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


  2. #4337
    OLYMPIAN The Solution's Avatar
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    Mesocycle #11
    Week 4 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)


    1-Arm Barbell Row:
    2-25's x 10 (4 Sets)


    Deadstop DB Row:
    90's x 8 (4 Sets)


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


    Hyperextension:
    BW x Failure (6 Sets)


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


  3. #4338
    OLYMPIAN The Solution's Avatar
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    Mesocycle #11
    Week 4 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


    Flat DB Bench: (1 Minute Rest Between Sets)
    75's x 20
    75's x 15
    75's x 12
    75's x 11


    Hammer Strength Fly:
    110 x 8 (1 Second Squeeze + 10 Second Isohold) x 4 Sets


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


    Hammer Strength Reverse Press:
    2-25's x 10 (3 Sets)


    Cable Lateral's (Go back and forth with 0 rest)
    10 Each Hand x 10 (3 Sets)


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


  4. #4339
    OLYMPIAN The Solution's Avatar
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    Default

    Mesocycle #11
    Week 4 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:
    Pancakes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4340
    OLYMPIAN The Solution's Avatar
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    Mesocycle #11
    Week 4 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 (Banded
    3 Plates/Side + 25 x 8 (3 Sets)


    Incline DB Bench Press
    80's x 12 (4 Sets)


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


    Chins:
    BW x Failure (4 Sets)


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


    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)


    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




    Post-Workout:
    Peanut Butter Protein Frosted English Muffins + Peanut Butter Pebbles
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4341
    OLYMPIAN The Solution's Avatar
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    Default

    Mesocycle #11
    Week 4 Day 5




    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




    Lying Leg Curl:
    140 x 10 + 5 Slow Partials (4 Sets)


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


    V-Squat:
    130 x 8
    170 x 8
    210 x 8
    250 x 8 --> 190 x 8 --> 130 x 15


    Smith Lunges (back foot elevated on platform for larger stretch)
    135 x 8 reps each leg (4 Sets)




    Post-Workout:
    High Road Ice Cream Sandwich
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  7. #4342
    OLYMPIAN The Solution's Avatar
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    Default

    Mesocycle #9
    Week 5 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 Low Cable Row
    20 Each Hand x 15
    25 Each Hand x 12
    30 Each Hand x 10
    35 Each Hand x 8 (4 Sets)


    DB BiLateral Row: (Head on Bench to prevent momentum)
    50's x 8 (4 Sets)


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


    Lat Pulldown:
    130 x 8 (4 Sets)


    Hyperextension:
    BW x Failure (6 Sets)


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


  8. #4343
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 5 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


    HS Machine Chest Press
    2 Plates x 8
    3 Plates x 8
    3 Plates + 25/Side x 8 (2 sets)


    Paused Flat DB Bench:
    110's x 5 (5 Sets)


    Incline Smith Bench:
    185 x 10 (4 Sets)


    Dips:
    BW x Failure (4 Sets)


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


    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)


    Wide Grip Upgright Rows:
    70 x 20 (3 Sets)


    Post-Workout:
    Stuffed Peppers
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  9. #4344
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #9
    Week 5 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




    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps


    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps


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


  10. #4345
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    15,366
    Rep Power
    2148163

    Default

    Mesocycle #9
    Week 5 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




    A 1: DB Hex Press
    A 2: DB Fly
    A 3: DB Chest Press
    4 Rounds of 8-10 Reps


    B 1: Low Cable Row
    B 2: Lat Pulldown
    B 3: Single Arm Pullover
    4 Rounds of 8-10 Reps


    C 1: Dumbbell Rear Delt Raise
    C 2: DB Side Laterals
    4 Rounds of 20 Reps


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


  11. #4346
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    15,366
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    2148163

    Default

    Mesocycle #9
    Week 5 Day 5




    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




    Lying Leg Curl:
    140 x 10 --> 110 x 10 --> 80 x 20 + 20 Partials


    Leg Press:
    8 Plates/Side x 8 --> 7 Plates x 6 --> 6 Plates x 12 --> 4 Plates x 25


    Leg Extension:
    60 Each Leg x 10 (4 Sets)


    Chain Lunges:
    50lbs Chains x 20 Steps (4 Sets)


    Stiff Leg Deadlifts:
    275 x 8 (4 Sets)


    Post-Workout:
    High Road Maple VS. Sorghum
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #4347
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    2148163

    Default

    Mesocycle #9
    Week 6 Day 1


    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


    DB Row:
    100's x 10 (3 Sets)


    Lat Pulldown:
    120 x 8 (3 Sets)


    DB Pullover Banded:
    45lb x 10 (3 Sets)


    Supported Chest Row:
    2-45's x 8 (3 Sets)


    Low Row:
    140 x 8 (5 Sets)
    ** 30 Seconds Rest **


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


  13. #4348
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #9
    Week 6 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


    HS Machine Chest Press
    3 Plates + 25/Side x 8 (3 sets)


    Incline DB Bench:
    100's x 6 (3 Sets)


    Incline Smith Bench:
    185 x 10 (4 Sets)


    Dips:
    BW x Failure (4 Sets)


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


    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)


    Post-Workout:
    Chicken & Rice Sweet and Sour Stirfry
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #4349
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #9
    Week 6 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




    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps


    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps


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


  15. #4350
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
    Posts
    15,366
    Rep Power
    2148163

    Default

    Mesocycle #9
    Week 6 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




    A 1: DB Hex Press
    A 2: DB Fly
    A 3: DB Chest Press
    4 Rounds of 8-10 Reps


    B 1: Low Cable Row
    B 2: Lat Pulldown
    B 3: Single Arm Pullover
    4 Rounds of 8-10 Reps


    C 1: Dumbbell Rear Delt Raise
    C 2: DB Side Laterals
    4 Rounds of 20 Reps


    Post-Workout:
    French Toast, Eggs, and Sludge + Strawberries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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