Results 4,606 to 4,620 of 4675
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12-10-2019, 04:36 AM #4606
Mesocycle #15
Week 5 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
1-Arm Barbell Row:
1-25 Plate x 8
2-25 Plate x 8
2-25 Plate + 10 x 10
2-25 Plate + 20 x 10
Single Arm Supinated Pulldown:
42.5 Each Hand x 10 (3 Sets)
DB Pullover:
70 x 10 (3 Sets)
Low Cable Row:
100 x 10 (3 Sets)
HyperExtension
2 Sets to Failure
Post-Workout:
Chicken, Bagel with PB & Banana
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-11-2019, 04:40 AM #4607
Mesocycle #15
Week 5 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
Dual-Handle Pushdown:
25 Each Hand x 15 (4 Sets)
Floor Press:
80's x 15 (3 Sets)
Overhead Rope Extension
70 x 12 (3 Sets)
EZ Bar Curl (3;1:1:1)
75 x 8 (4 Sets) +4 Partials last two sets
Standing Hammer Curl's:
30's x 8 + 6 Partials (4 Sets)
EZ Bar Reverse Curls
70 x 10 (4 Sets)
Post-Workout:
Chicken, Sweet Potato & Apple Hash
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-12-2019, 04:45 AM #4608
Mesocycle #15
Week 5 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 DB Bench
30's x 20
50's x 15
60's x 5
70's x 5
100's x 10 --> 70's x 8 --> 50's x 8
A1: Cable Crossover
25 Each Hand x 12 (3 Sets)
A2: HS Flat Bench Press
3 Plates/Side x 10 (3 Sets)
B1: Bent Over DB Swings
20's x 20 (3 Sets)
B2: Cable Side Laterals
15 x 10 (3 Sets)
Rear Delt Band Pull:
3 Sets of 15
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-13-2019, 04:36 AM #4609
Mesocycle #15
Week 5 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
40 x 20
60 x 20
100 x 4
145 x 10 + 6 Partials (3 Sets)
Squat:
135 x 10
185 x 10
225 x 5
275 x 5
275 x 10
Leg Press:
7 Plates/Side x 8 (2 Sets)
DB Walking Lunge:
60's x 20 Steps (2 Sets)
DB Stiff Leg Deadlifts: (5:1:1:1)
100's x 8 (3 Sets)
Standing Calf Raise: (3:1:2:1)
135 x 10 (8 Sets)
Post-Workout:
Handel's Pumpkin Pie
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-16-2019, 04:39 AM #4610
Mesocycle #15
Week 6 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 Barbell Row:
1-25 Plate x 8
2-25 Plate x 8
2-25 Plate + 10 x 10
2-25 Plate + 20 x 10
Single Arm Supinated Pulldown:
42.5 Each Hand x 8 (3 Sets)
DB Pullover:
60 x 12 (3 Sets)
Low Cable Row:
100 x 10 (3 Sets)
Chest Pulls:
65 x 10 (3 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-17-2019, 04:36 AM #4611
Mesocycle #15
Week 6 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
Low Incline DB Bench
30's x 20
50's x 15
60's x 5
70's x 5
80's x 10
90's x 10
Incline Smith Bench Press:
1-25/Side x 6
2-25/Side x 4
3-25/Side x 6
3-25/Side x Failure
Hex Press:
60's x 10 (3 Sets)
Machine Fly:
110 x 12 (3 Sets)
High Incline Smith Shoulder Press:
155 x 12 (3 Sets)
Reverse Pec Dec
60 x 25 (3 Sets)
DB Side Lateral:
35's x 8 (3 Sets)
Post-Workout:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-18-2019, 04:38 AM #4612
Mesocycle #15
Week 6 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
Dual-Handle Pushdown:
25 Each Hand x 15 (4 Sets)
Overhead Rope Extension
70 x 10 (4 Sets)
Floor Press:
80's x 10 (3 Sets)
DB Curl:
35's x 8 + 4 Partials (4 Sets)
EZ Bar Reverse Curls
70 x 8 (4 Sets)
Seated Hammer Curl's:
30's x 8 (4 Sets)
Post-Workout:
Protein Brownies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-19-2019, 04:41 AM #4613
Mesocycle #15
Week 6 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
1-Arm Barbell Row:
1-25 Plate x 8
2-25 Plate x 8
2-25 Plate + 10 x 8
2-25 Plate + 20 x 8
Single Arm Supinated Pulldown:
30 Each Hand x 15 (3 Sets)
DB Pullover:
70 x 10 (3 Sets)
Smith Machine Row:
3-25's / Side x 8 (3 Sets)
HyperExtensions:
BW x Failure (3 Sets)
Post-Workout:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-20-2019, 04:35 AM #4614
Mesocycle #15
Week 6 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
40 x 20
60 x 20
100 x 4
140 x 6 + 10 Partials + 10 Second Iso-Hold (3 Sets)
Squat:
135 x 10
185 x 10
225 x 5
275 x 5
315 x 5
365 x 5
225 x 15
Leg Press:
7 Plates/Side x 8 --> 6 Plates / Side x 6 --> 5 Plates/Side x 6
Front EZ Bar Lunges
45 Each Side x 20 Steps (3 Sets)
DB Stiff Leg Deadlifts: (5:1:1:1)
100's x 8 (3 Sets)
Standing Calf Raise: (3:1:2:1)
135 x 10 (8 Sets)
Post-Workout:
City Cake Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-23-2019, 04:36 AM #4615
Mesocycle #16
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
DB Bench
30's x 20
50's x 15
70's x 6
100's x 8
100's x 8 --> 70's x 6
Incline Smith Bench Press:
1-25/Side x 6
2-25/Side x 4
3-25/Side x 8
3-25's + 10/Side x 8
Cable Crossover:
25 Each Hand x 10, 7, 4 (Rest Pause)
HS Fly
130's x 10 (3 Sets)
HS Rear Delt Fly's
70 x 20 (3 Sets)
DB Side Lateral Partials
40's x 20 (3 Sets)
DB Incline Shoulder Raise:
20's x 15 (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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12-24-2019, 04:44 AM #4616
Mesocycle #16
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
DB Row
30 x 15
40 x 10
60 x 12
70 x 8-10
Assisted Chin-Ups
3 Sets to Failure
DB Pullover:
70 x 10 (2 Sets)
Single Arm Supinated Pulldown:
35 Each Hand x 10 (2 Sets)
Incline DB Braced Rows:
40's x 12
40's x 12 --> 30's x 10
HyperExtension
2 Sets to Failure
Post-Workout:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-25-2019, 07:33 AM #4617
Mesocycle #16
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
Drag Curl:
60 x 12 (3 Sets)
Concentration Preacher Curls
20's x 12 (3 Sets)
Hammer Curl's:
25's x 12 (3 Sets)
Dual Rope Pressdown:
140 x 10 (3 Sets)
Dual-Handle Pushdown:
20 Each Hand x 12 (3 Sets)
Lying DB SkullCrushers
35's Each Hand x 8 (3 Sets)
Post-Workout:
Cereal & Whey
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-26-2019, 04:39 AM #4618
Mesocycle #16
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
Incline DB Bench:
30's x 20
40's x 15
60's x 6
80's x 10
80's x 10 ---> 60's x 6
Incline Smith Bench Press:
1-25/Side x 6
2-25/Side x 4
3-25/Side x 8
3-25's + 10/Side x 8
Stretch Push-Up:
3 Sets to Failure
A1: Assisted Dip
3 Sets to Failure
A2: Bent over DB Flies
3 Sets of 20
Incline DB Shoulder Raise
20's x 15 (3 Sets)
Landmine Shoulder Press:
45 Pound Plate x 8 (3 Sets)
Post-Workout:
Protein Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-27-2019, 04:44 AM #4619
Mesocycle #16
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
40 x 20
60 x 20
100 x 4
120 x 4
170 x 8 --> 110 x 10 + 10 Partials
HS V-Squat: (3:1:1:1)
150 x 10
200 x 10
250 x 5
300 x 10
320 x 10
Leg Press:
2 Plates/Side x 5
4 Plates/Side x 5
6 Plates/Side x 12, 7, 5 (Rest Pause)
Bulgarian Drop set of Death (3:1:1:1)
30's x 8 ---> 25's x 8 ---> 20's x 8
Standing Calf Raise: (3:1:2:1)
135 x 10 (8 Sets)
Post-Workout:
CaffePanna Sage Straciatella
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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12-27-2019, 10:50 AM #4620
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