Results 4,456 to 4,470 of 4675
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05-14-2019, 03:49 AM #4456
Mesocycle #12
Week 2 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
Decline DB Bench Press:
80's x 10
90's x 10
100's x 8
100's x 8 --> 80's x 8 --> 60's x 10
Smith Incline Bench Press:
25/Side x 10
2-25/Side x 10
3-25/Side x 12
4-25/Side x 8
HS Machine Press:
4 Plates/Side x 6 (2 Sets)
HS Dip Machine:
3 Plates/Side x Failure (2 Sets)
HS Rear Delt Raise:
70 x 30 (2 Sets)
DB Shoulder Laterals:
20's x 10
25's x 8
30's x 8
Single Hand Pushdowns
60 Each Hand x 12 (2 Sets)
DB Skullcrusher:
40's x 10 (2 Sets)
Post-Workout
Outright Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-15-2019, 06:42 AM #4457
Mesocycle #12
Week 2 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
Wide Grip Pulldown:
120 x 12 (3 Sets)
BW Chins
BW x Failure (3 Sets)
Facepulls to Mid Back
140 x 12 (2 Sets)
Chest Supported Row:
3-45 Plates x 8 (3 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 15 (2 Sets)
BB Curl (4:1:1:1)
65 x 8 (2 Sets)
Post-Workout:
Quest Cookie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-16-2019, 07:03 AM #4458
Mesocycle #12
Week 2 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
Slight Incline DB Bench:
90's x 8 (3 Sets)
Push-Ups:
BW x Failure (3 Sets)
HS Pec Fly:
140 x 10 + 15 seconds Iso-Tension (2 Sets)
A1: DB Rear Delt Flies
2 Sets of 25
A2: Smith Shoulder Press
2 Sets of 10-12
Dual Handle Pushdown:
120 x 12 (2 Sets)
Overhead Tricep Cable Extension
30's x 12 (2 Sets)
Post-Workout:
Xtend Gummies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-17-2019, 03:58 AM #4459
Mesocycle #12
Week 2 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:
100 x 8
120 x 8
140 x 8
170 x 8 + 10 Partials + 30 Second Iso-Hold
HS V-Squat:
200 x 8
240 x 8
300 x 8
390 x 8 (2 Sets)
Leg Press Drop Set:
5 Plates/Side x 5
6 Plates/Side x 5
7 Plates/Side x 10 --> 5 Plates x 8 --> 4 Plates x 8 --> 3 Plates x 20
Smith Squat:
225 x 15 + 8 + 5 Rest Pause Set
Cable Pullthrough
80 x 10 (2 Sets)
Post-Workout:
Maple Bacon Buffalo Chicken Sandwich + Cinnamon Sugar Sweet Potato Wedges
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-28-2019, 03:52 AM #4460
Took a week off due to a back injury.
New Mesocycle
Mesocycle #12
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
DB Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Incline Smith Bench Press:
135 x 6
225 x 6 (2 Sets)
HS Machine Press:
4 Plates/Side x 8 , 5, 4 (Rest Pause)
HS Chest Fly:
140 x 8
140 x 8, 5, 4 (Rest Pause)
Single Arm Rear Delt Cable Fly:
2 Sets of 25
Reverse HS Shoulder Press:
25 Plate/Side x 10
2-25 Plates/Side x 10
2-25 Plates/Side x 10, 8, 6 (Rest Pause)
DB Incline Front Raise:
20's x 15 (2 Sets)
Rope Pushdown:
100 x 10
120 x 10, 8, 6 (Rest Pause)
Lying DB Skullcrusher:
25's x 10
30's x 12, 7, 5 (Rest Pause)
Post-Workout:
Cookie Dough Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-29-2019, 06:42 AM #4461
Mesocycle #12
Week 3 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
Incline Braced DB Rows:
30's x 12
35's x 12
45's x 12
45's x 12, 7, 5 (Rest Pause)
Assisted Chins:
BW x Failure (2 Sets)
Low Cable Rows:
80 x 10
100 x 10
140 x 8,6,5 (Rest Pause)
DB Pullover:
60 x 10 (2 Sets)
Standing DB Row:
50 x 12 (2 Sets)
Drag Curl:
45 x 10
45 x 10,7,5 (Rest Pause)
DB Concentration Preacher Curls:
20's x 10 (3 Sets)
Post-Workout:
Sinfit Cookie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-30-2019, 06:50 AM #4462
Mesocycle #12
Week 3 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
Incline DB Bench Press:
50' x 10
80's x 12 (3 Sets)
HS Chest Fly:
100 x 10
140 x 8,6,4 (Rest Pause)
Stretch Push-Ups:
2 Sets to Failure
DB Side Lateral Partials:
30's x 10
40's x 20 (3 Sets)
DB Side Lateral's
30's x 8 (2 Sets)
30's x 8,5,4 (Rest Pause)
Dual Handle Pushdown:
100 x 12
100 x 10,7,5 (Rest Pause)
Smith Close Grip Bench Press:
225 x 6 (3 Sets)
Post-Workout:
Protein Waffles
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-31-2019, 03:51 AM #4463
Mesocycle #12
Week 3 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
Wide Grip Pulldown:
120 x 10 (3 Sets)
Single Arm Low Cable Row:
35 Each Hand x 8 (2 Sets)
35 Each Hand x 8,5,4 (Rest Pause)
Facepulls to Mid Back
100 x 10
140 x 12 (2 Sets)
HS Chest Supported Row:
50 Each Hand x 8 (2 Sets)
50 Each Hand x 8,5,4 (Rest Pause)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 15 (2 Sets)
75 x 15,8,6 (Rest Pause)
BB Curl (4:1:1:1)
65 x 8 (2 Sets)
Post-Workout:
Pretzel Crusted Maple Chipolte Bacon Chicken Thai Curry
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-01-2019, 07:16 AM #4464
Mesocycle #12
Week 3 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:
55 x 10
100 x 10
140 x 10
170 x 10 (2 Sets)
Safety Bar Squats: (3:1:1:1)
135 x 10
185 x 6
225 x 8 (2 Sets)
Hammer Strength V-Squat: (3:1:1:1)
210 x 10
270 x 10
350 x 10 (2 Sets)
Reverse Lunge:
25lb KB x 10
25lb KB x 10, 7, 5 (Cluster Set)
Barbell Stiff Leg Deadlift:
135 x 10
225 x 8
275 x 8 (2 Sets)
Post-Workout:
Ample Hills Snap Mallow Pop
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-03-2019, 07:01 AM #4465
Mesocycle #12
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
DB Bench Press:
50's x 8
70's x 8
100's x 8 (2 Sets)
Incline Smith Bench Press:
135 x 6
225 x 6-8 (2 Sets)
HS Machine Press:
4 Plates/Side x 6
4 Plates/Side x 8 , 5, 4 (Rest Pause)
Low Cable Crossover:
20 Each Hand x 8
20 Each Hand x 8, 5, 4 (Rest Pause)
Single Arm Rear Delt Cable Fly:
2 Sets of 25
Landmind Shoulder Press:
45 Plate x 8 (2 Sets)
DB Incline Front Raise:
20's x 15 (2 Sets)
Rope Pushdown:
100 x 10
120 x 10, 8, 6 (Rest Pause)
Lying DB Skullcrusher:
25's x 10
30's x 12, 7, 5 (Rest Pause)
Post-Workout:
Krunchy Krisp Protein Brownies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-03-2019, 11:07 AM #4466
keep up the awesome work, young man
MY LORD OF LORDS!!!
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06-04-2019, 06:40 AM #4467
Mesocycle #12
Week 4 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
Incline Braced DB Rows:
50's x 12
50's x 12, 7, 5 (Rest Pause)
Assisted Chins:
BW x Failure (2 Sets)
Banded HyperExtensions:
Band X Failure (2 Sets)
Straight Arm Pulldowns:
60 x 10 (2 Sets)
Standing DB Row:
50 x 12 (2 Sets)
Drag Curl:
45 x 10
45 x 10,7,5 (Rest Pause)
DB Concentration Preacher Curls:
20's x 10 (2 Sets)
Post-Workout:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-05-2019, 03:48 AM #4468
Mesocycle #12
Week 4 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
Incline DB Bench Press:
50' x 10
80's x 12 (2 Sets)
HS Chest Fly:
100 x 10
140 x 8,6,4 (Rest Pause)
Stretch Push-Ups:
2 Sets to Failure
DB Side Lateral Partials:
30's x 10
40's x 20 (2 Sets)
DB Side Lateral's
30's x 8
30's x 8,5,4 (Rest Pause)
Dual Handle Pushdown:
100 x 12
100 x 10,7,5 (Rest Pause)
DB Floor Press:
70's x 10 (2 Sets)
Post-Workout:
Protein Peppermint Cupcakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-06-2019, 03:50 AM #4469
Mesocycle #12
Week 4 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
Wide Grip Pulldown:
120 x 10 (3 Sets)
Single Arm Low Cable Row:
35 Each Hand x 8
35 Each Hand x 8,5,4 (Rest Pause)
Facepulls to Mid Back
100 x 10
140 x 12, 7, 5 (Rest Pause)
Incline Braced DB Row:
45's x 10 (2 Sets)
HyperExtensions:
BW x Failure (2 Sets)
EZ Bar Curl
75 x 15 (2 Sets)
75 x 15,8,6 (Rest Pause)
BB Curl (4:1:1:1)
65 x 8 (2 Sets)
Post-Workout:
Pork Belly Bacon Carnitas, Tikka Masala Rice & Refried Beans
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-07-2019, 02:33 PM #4470
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