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  1. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 8 Day 2 Leg Extension...

    Mesocycle #13
    Week 8 Day 2

    Leg Extension 2:1:1:1
    3x15 100

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 AccumulationSet

    DB Lunge
  2. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 8 Day 1 DB Incline Press...

    Mesocycle #13
    Week 8 Day 1

    DB Incline Press 2:1:1:1
    3x10 70s

    Smith Machine Incline Press 2:1:1:1
    1x7/5/3 75/side RestPause

    Hammer Strength Low Row 2:1:1:1
  3. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 7 Day 4 EZ Bar Row 2:1:1:1...

    Mesocycle #13
    Week 7 Day 4

    EZ Bar Row 2:1:1:1
    2x12 25/side

    DB Row 2:1:1:1
    1x8/6/6 60 RestPause

    Lat Pulldown Wide Grip 2:1:1:1
  4. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 7 Day 3 Cable Crossover...

    Mesocycle #13
    Week 7 Day 3

    Cable Crossover 2:1:1:1
    2x12 30

    DB Decline Press 2:1:1:1
    1x10/6/4 80s RestPause

    Precor Machine Fly 2:1:1:1
  5. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 7 Day 2 Leg Extension...

    Mesocycle #13
    Week 7 Day 2

    Leg Extension 2:1:1:1
    3x15 100

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 AccumulationSet

    DB Lunge
  6. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 7 Day 1 DB Incline Press...

    Mesocycle #13
    Week 7 Day 1

    DB Incline Press 2:1:1:1
    3x10 70s

    Smith Machine Incline Press 2:1:1:1
    1x7/5/3 75/side RestPause

    Hammer Strength Low Row 2:1:1:1
  7. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 6 Day 4 EZ Bar Row 2:1:1:1...

    Mesocycle #13
    Week 6 Day 4

    EZ Bar Row 2:1:1:1
    2x12 25/side

    DB Row 2:1:1:1
    1x8/6/6 60 RestPause

    Lat Pulldown Wide Grip 2:1:1:1
  8. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 6 Day 3 Cable Crossover...

    Mesocycle #13
    Week 6 Day 3

    Cable Crossover 2:1:1:1
    2x12 30

    DB Decline Press 2:1:1:1
    1x10/6/4 80s RestPause

    Precor Machine Fly 2:1:1:1
  9. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 6 Day 2 Leg Extension...

    Mesocycle #13
    Week 6 Day 2

    Leg Extension 2:1:1:1
    3x15 100

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 AccumulationSet

    DB Lunge
  10. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 6 Day 1 DB Incline Press...

    Mesocycle #13
    Week 6 Day 1

    DB Incline Press 2:1:1:1
    3x10 70s

    Smith Machine Incline Press 2:1:1:1
    1x7/5/3 75/side RestPause

    Hammer Strength Low Row 2:1:1:1
  11. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 5 Day 4 EZ Bar Row 2:1:1:1...

    Mesocycle #13
    Week 5 Day 4

    EZ Bar Row 2:1:1:1
    2x12 25/side

    DB Row 2:1:1:1
    1x8/6/6 60 RestPause

    Lat Pulldown Wide Grip 2:1:1:1
  12. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 5 Day 3 Cable Crossover...

    Mesocycle #13
    Week 5 Day 3

    Cable Crossover 2:1:1:1
    2x12 30

    DB Decline Press 2:1:1:1
    1x10/6/4 80s RestPause

    Precor Machine Fly 2:1:1:1
  13. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 5 Day 2 Leg Extension...

    Mesocycle #13
    Week 5 Day 2

    Leg Extension 2:1:1:1
    3x15 100

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 AccumulationSet

    DB Lunge
  14. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 5 Day 1 DB Incline Press...

    Mesocycle #13
    Week 5 Day 1

    DB Incline Press 2:1:1:1
    3x10 70s

    Smith Machine Incline Press 2:1:1:1
    1x7/5/3 75/side RestPause

    Hammer Strength Low Row 2:1:1:1
  15. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 4 Day 4 Lat Pulldown...

    Mesocycle #13
    Week 4 Day 4

    Lat Pulldown 2:1:1:1
    3x12 100

    Assisted Pull Up
    RestPause

    Cable Pullover 2:1:1:1
  16. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 4 Day 3 Precor Machine Fly...

    Mesocycle #13
    Week 4 Day 3

    Precor Machine Fly 2:1:1:1
    2x12 80

    DB Incline Press 2:1:1:1
    1x10/6/4 80s RestPause

    Stretch Push Up
  17. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 4 Day 2 Leg Extension...

    Mesocycle #13
    Week 4 Day 2

    Leg Extension 2:1:1:1
    3x15 100

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 100/110/220/100 AccumulationSet

    DB Lunge
  18. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 4 Day 1 DB Bench Press...

    Mesocycle #13
    Week 4 Day 1

    DB Bench Press 2:1:1:1
    3x8 85s

    Smith Machine Incline Press 2:1:1:1
    1x7/5/3 75/side RestPause

    DB Stoppani Row 2:1:1:1
  19. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 3 Day 4 Lat Pulldown...

    Mesocycle #13
    Week 3 Day 4

    Lat Pulldown 2:1:1:1
    3x12 100

    Assisted Pull Up
    RestPause

    Cable Pullover 2:1:1:1
  20. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 3 Day 3 Precor Machine Fly...

    Mesocycle #13
    Week 3 Day 3

    Precor Machine Fly 2:1:1:1
    2x12 80

    DB Incline Press 2:1:1:1
    1x10/6/4 80s RestPause

    Stretch Push Up
  21. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 3 Day 2 Leg Extension...

    Mesocycle #13
    Week 3 Day 2

    Leg Extension 2:1:1:1
    3x15 100

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 100/110/220/100 AccumulationSet

    DB Lunge
  22. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 3 Day 1 DB Bench Press...

    Mesocycle #13
    Week 3 Day 1

    DB Bench Press 2:1:1:1
    3x8 90s

    Smith Machine Incline Press 2:1:1:1
    1x7/5/3 75/side RestPause

    DB Stoppani Row 2:1:1:1
  23. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 2 Day 4 Lat Pulldown...

    Mesocycle #13
    Week 2 Day 4

    Lat Pulldown 2:1:1:1
    3x12 100

    Assisted Pull Up
    RestPause

    Cable Pullover 2:1:1:1
  24. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 2 Day 3 Precor Machine Fly...

    Mesocycle #13
    Week 2 Day 3

    Precor Machine Fly 2:1:1:1
    2x12 80

    DB Incline Press 2:1:1:1
    1x10/6/4 80s RestPause

    Stretch Push Up
  25. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 2 Day 2 Leg Extension...

    Mesocycle #13
    Week 2 Day 2

    Leg Extension 2:1:1:1
    3x15 100

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 100/110/220/100 AccumulationSet

    DB Lunge
  26. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 2 Day 1 DB Bench Press...

    Mesocycle #13
    Week 2 Day 1

    DB Bench Press 2:1:1:1
    3x8 90s

    Smith Machine Incline Press 2:1:1:1
    1x7/5/3 75/side RestPause

    DB Stoppani Row 2:1:1:1
  27. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 1 Day 4 Lat Pulldown...

    Mesocycle #13
    Week 1 Day 4

    Lat Pulldown 2:1:1:1
    3x12 100

    Assisted Pull Up
    RestPause

    Cable Pullover 2:1:1:1
  28. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 1 Day 3 Precor Machine Fly...

    Mesocycle #13
    Week 1 Day 3

    Precor Machine Fly 2:1:1:1
    2x12 80

    DB Incline Press 2:1:1:1
    1x10/6/4 80s RestPause

    Stretch Push Up
  29. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 1 Day 2 Leg Extension...

    Mesocycle #13
    Week 1 Day 2

    Leg Extension 2:1:1:1
    3x15 100

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 100/110/220/100 AccumulationSet

    DB Lunge
  30. Replies
    183
    Views
    8,066

    Mesocycle #13 Week 1 Day 1 DB Bench Press...

    Mesocycle #13
    Week 1 Day 1

    DB Bench Press 2:1:1:1
    3x8 90s

    Smith Machine Incline Press 2:1:1:1
    1x7/5/3 75/side RestPause

    DB Stoppani Row 2:1:1:1
  31. Replies
    183
    Views
    8,066

    Mesocycle #12 Week 8 Day 4 Cable Crosover...

    Mesocycle #12
    Week 8 Day 4

    Cable Crosover 2:1:1:1
    2x15 30

    DB Incline Press 2:1:1:1
    Week 5/7 4x10 70s
    Week 6/8 6x8 75s +2 sets
  32. Replies
    183
    Views
    8,066

    Mesocycle #12 Week 8 Day 3 Leg Extension...

    Mesocycle #12
    Week 8 Day 3

    Leg Extension 2:1:1:1 SuperSet
    3x10 175

    Lying Leg Curl 2:1:1:1
    3x10 80

    DB SLDL 2:1:1:1
  33. Replies
    183
    Views
    8,066

    Mesocycle #12 Week 8 Day 2 Pull Ups 3xfail ...

    Mesocycle #12
    Week 8 Day 2

    Pull Ups
    3xfail

    DB Row Standing 2:1:2:1
    Week 5/7 5x5 50
    Week 6/8 6x6 50 +1 set +1 rep
  34. Replies
    183
    Views
    8,066

    Mesocycle #12 Week 8 Day 1 Push Up 2xfail ...

    Mesocycle #12
    Week 8 Day 1

    Push Up
    2xfail

    DB Incline Press 2:1:1:1
    Week 5/7 5x5 80s
    Week 6/8 6x4 85s +1 set
  35. Replies
    183
    Views
    8,066

    Mesocycle #12 Week 7 Day 5 Pull Up 4xfail ...

    Mesocycle #12
    Week 7 Day 5

    Pull Up
    4xfail

    TBar Row 2:1:1:1
    Week 5/7 4x12 90
    Week 6/8 6x10 95 +5 +2 sets
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