Results 4,666 to 4,675 of 4675
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03-02-2020, 04:33 AM #4666
Mesocycle #17
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
High Incline Bench Press
30's x 20
50's x 15
60's x 5
70's x 5
75's x 10
Incline Smith Bench Press:
1-25/Side x 6
2-25/Side x 4
3-25/Side x 6
3-25's + 10/Side x 6
Pronated HS Fly (Palms down)
110 x 12 (3 Sets)
Stretch Push-Up
3 Sets to Failure
Braced Incline Lateral's
25's x 12 (4 Sets)
Reverse Pec Dec
60 x 25 (3 Sets)
Landmine Shoulder Press
45 Pound Plate x 8 (3 Sets)
Post-Workout:
Outright Bar
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03-03-2020, 05:06 AM #4667
Mesocycle #17
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:
Banana Bread
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03-04-2020, 04:35 AM #4668
Mesocycle #17
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:
Iso100 Protein
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-05-2020, 04:38 AM #4669
Mesocycle #17
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:
Double Chocolate Chip Loaf
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2014 RX Muscle September Member of the Month
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03-06-2020, 05:03 AM #4670
Mesocycle #17
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:
Ben & Jerry's Peanut Butter Half Baked
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-09-2020, 05:08 AM #4671
Mesocycle #17
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:
Protein Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-10-2020, 06:54 AM #4672
Mesocycle #17
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:
Iso100 Rice Krispy Treats
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-11-2020, 05:07 AM #4673
Mesocycle #17
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 Shake
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-12-2020, 04:42 AM #4674
Mesocycle #17
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:
Iso100 Cookies
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
03-13-2020, 04:41 AM #4675
Mesocycle #17
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:
Ben & Jerry's Glampfire Trail Mix
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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