Results 4,651 to 4,665 of 4675
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02-10-2020, 04:37 AM #4651
Mesocycle #17
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
Slight Incline DB Bench
30's x 20
50's x 15
60's x 5
70's x 5
80's x 10
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 Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-11-2020, 05:02 AM #4652
Mesocycle #17
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
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 Cupcakes
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-12-2020, 04:44 AM #4653
Mesocycle #17
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
Drag Curl:
60 x 15 (3 Sets)
Concentration Preacher Curls
20's x 12 (3 Sets)
Standing Hammer Curl's:
25's x 8 (3 Sets)
Dual Rope Pressdown:
140 x 10 (3 Sets)
Dual-Handle Pushdown:
20 Each Hand x 12 (3 Sets)
Overhead Rope Extension
70 x 10 (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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02-13-2020, 04:38 AM #4654
Mesocycle #17
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
DB Bench:
30's x 20
40's x 15
60's x 6
80's x 10
90'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
Cable Crossover:
25 Each Hand x 12, 8, 5 (Cluster Set)
Stretch Push-Up:
3 Sets to Failure
Band Pull Apart
3 Sets of 25
HS Side Lateral Partials:
80 x 20 (3 Sets)
Incline DB Front Delt Raise:
20's x 20 (3 Sets)
Post-Workout:
Protein Pretzel Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-14-2020, 05:06 AM #4655
Mesocycle #17
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
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
330 x 10
Leg Press:
6 Plates/Side x 10, 7, 6 (Cluster Set)
Stiff Leg Deadlifts:
275 x 10 (2 Sets)
Smith Split Squat:
135 x 12 (3 Sets)
Standing Calf Raise: (3:1:2:1)
135 x 10 (8 Sets)
Post-Workout:
Krispy Kreme Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-17-2020, 04:47 AM #4656
Mesocycle #17
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 Row
30 x 15
40 x 10
60 x 12
70 x 12
Assisted Chin-Ups
4 Sets to Failure
DB Pullover:
70 x 10 (2 Sets)
Single Arm Supinated Pulldown:
35 Each Hand x 10 (2 Sets)
Face Pull's:
110 x 15 (2 Sets)
HyperExtension
2 Sets to Failure
Post-Workout:
Protein Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-18-2020, 05:07 AM #4657
Mesocycle #17
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
Slight Incline DB Bench
30's x 20
50's x 15
60's x 5
70's x 5
90's x 8
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
Machine Fly's:
110 x 12 (3 Sets)
A1: Stretch Push-Up
3 Sets to Failure
A2: Bent over DB Flies
3 Sets of 20
HS Shoulder Lateral:
65 x 8 (4 Sets)
Landmine Shoulder Press:
45 Pound Plate x 8 (3 Sets)
Post-Workout:
Outright Bar
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-19-2020, 04:39 AM #4658
Mesocycle #17
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
Drag Curl:
60 x 15 (3 Sets)
Concentration Preacher Curls
20's x 12 (3 Sets)
Standing Hammer Curl's:
25's x 8 (3 Sets)
Dual Rope Pressdown:
140 x 10 (3 Sets)
Dual-Handle Pushdown:
20 Each Hand x 12 (3 Sets)
Overhead Rope Extension
70 x 10 (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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02-20-2020, 04:37 AM #4659
Mesocycle #17
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
Low Cable Row's:
110 x 12 (3 Sets)
Assisted Chin-Ups
3 Sets to Failure
DB Row
30 x 15
40 x 10
60 x 12
70 x 8-10
Single Arm Supinated Pulldown:
35 Each Hand x 10 (2 Sets)
One Arm Cable Curl
20 x 10 (3 Sets)
Preacher Curl:
65 x 8 (3 Sets)
Post-Workout:
Vegan Chocolate Chip Protein Muffins
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-21-2020, 05:02 AM #4660
Mesocycle #17
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
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
330 x 10
Leg Extension:
40 Each Leg x 10
50 Each Leg x 10
100 Each Leg x 2
40 Each Leg x 20
* 1 Set*
Leg Press: (3:1:2:1)
3 Plates/Side x 4
4 Plates/Side x 4
5 Plates/Side x 4
6 Plates/Side x 3 --> 5 Plates/Side x 3 --> 4 Plates/Side x 3
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:
Ample Hills I Contain Breakfast Foods
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2014 RX Muscle September Member of the Month
-
02-24-2020, 04:42 AM #4661
Mesocycle #17
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
Flat DB Bench
30's x 20
50's x 15
60's x 5
70's x 5
90's x 10
100's x 10 --> 60's x 8
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
Cable Crossover:
25 Each Hand x 10, 7, 6 (Cluster Set)
High Incline Smith Shoulder Press
135 x 10 (3 Sets)
DB Rear Delt Fly:
25's x 20 (3 Sets)
Rear Delt Band Pull:
Band x 25 (3 Sets)
Post-Workout:
Outright Crisp
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-25-2020, 05:03 AM #4662
Mesocycle #17
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
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:
42.5 Each Hand x 8 (3 Sets)
DB Pullover:
70 x 10 (3 Sets)
Incline DB Braced Rows:
45's x 8 (3 Sets)
HyperExtension
2 Sets to Failure
Post-Workout:
Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-26-2020, 04:33 AM #4663
Mesocycle #17
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
Dual-Handle Pushdown:
25 Each Hand x 10 (4 Sets)
Floor Press:
80's x 6 (4 Sets)
Overhead Rope Extension
70 x 10 (3 Sets)
EZ Bar Curl (3;1:1:1)
75 x 8 (4 Sets)
Standing Hammer Curl's:
30's x 8 + 6 Partials (4 Sets)
HS Preacher Curl:
30 Each Hand x 8 (4 Sets)
Post-Workout:
Protein Donuts
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-27-2020, 04:45 AM #4664
Mesocycle #17
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
Incline DB Bench
30's x 20
50's x 15
60's x 5
70's x 5
90's x 10
A1: DB Fly:
50's x 10 (3 Sets)
A2: Stretch Push-Up:
3 Sets to Failure
B1: HS Side Lateral
65 x 10 (3 Sets)
B2: FacePull:
110 x 15 (3 Sets)
HS Reverse Shoulder Press:
3-25's/Side x 8 --> 2-25's Side x 8 --> 1-25/Side x 10
Post-Workout:
Protein Sludge
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
02-28-2020, 05:07 AM #4665
Mesocycle #17
Week 4 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 (60 Second Rest)
40 x 20
60 x 20
100 x 4
120 x 15
120 x 12
120 x 10
HS V-Squat: (3:1:1:1)
150 x 10
200 x 10
250 x 5
300 x 8
350 x 8
Reverse Lunge with KB:
20 KB x 10
30 KB x 10
30 KB x 10 --> 20 x 10 --> Bw X Failure
Leg Press: (3:1:2:1)
1 Plate/Side x 6 --> 2 Plates/Side x 6 --> 3 Plates/Side x 6 --> 4 Plates/Side x 6 --> 5 Plates/Side x 6
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:
Ben And Jerry's Netflix and Chilll'd
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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