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  1. Replies
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    35,536

    Mesocycle #16 Week 8 Day 1 Leg Extension...

    Mesocycle #16
    Week 8 Day 1

    Leg Extension 2:1:1:1
    4x10 160

    BB Squat 2:1:1:1
    Week 5 5x5 235
    Week 6 5x5 235
    Week 7 6x4 240 +5 +1 set
  2. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 7 Day 4 EZ Bar Curl...

    Mesocycle #16
    Week 7 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +15 sec negative 20/side

    DB Hammer Curl 3:1:1:1
    2x10 +15 sec negative 25s

    DB Incline Concentration Curl 3:1:1:1 DropSet
  3. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 7 Day 3 DB Incline Press...

    Mesocycle #16
    Week 7 Day 3

    DB Incline Press 2:1:1:1
    Week 5 5x5 85s
    Week 6 5x5 85s
    Week 7 3x10 85s
    Week 8 4x10

    DB Floor Press 2:1:1:1
  4. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 7 Day 2 EZ Bar Underhand...

    Mesocycle #16
    Week 7 Day 2

    EZ Bar Underhand Row 2:1:1:1
    Week 5 5x8 55/side
    Week 6 5x8 55/side
    Week 7 4x10 55/side +2 reps
    Week 8 5x10

    Pulldown Kneeling Wide Grip 2:1:1:1
  5. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 7 Day 1 Leg Extension...

    Mesocycle #16
    Week 7 Day 1

    Leg Extension 2:1:1:1
    4x10 160

    BB Squat 2:1:1:1
    Week 5 5x5 235
    Week 6 5x5 235
    Week 7 6x4 240 +5 +1 set
  6. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 6 Day 4 EZ Bar Curl...

    Mesocycle #16
    Week 6 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +15 sec negative 20/side

    DB Hammer Curl 3:1:1:1
    2x10 +15 sec negative 25s

    DB Incline Concentration Curl 3:1:1:1 DropSet
  7. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 6 Day 3 DB Incline Press...

    Mesocycle #16
    Week 6 Day 3

    DB Incline Press 2:1:1:1
    Week 5 5x5 85s
    Week 6 5x5 85s
    Week 7 3x10
    Week 8 4x10

    DB Floor Press 2:1:1:1
  8. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 6 Day 2 EZ Bar Underhand...

    Mesocycle #16
    Week 6 Day 2

    EZ Bar Underhand Row 2:1:1:1
    Week 5 5x8 55/side
    Week 6 5x8 55/side
    Week 7 4x10
    Week 8 5x10

    Pulldown Kneeling Wide Grip 2:1:1:1
  9. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 6 Day 1 Leg Extension...

    Mesocycle #16
    Week 6 Day 1

    Leg Extension 2:1:1:1
    4x10 160

    BB Squat 2:1:1:1
    Week 5 5x5 235
    Week 6 5x5 235
    Week 7 6x4
  10. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 5 Day 4 EZ Bar Curl...

    Mesocycle #16
    Week 5 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +15 sec negative 20/side

    DB Hammer Curl 3:1:1:1
    2x10 +15 sec negative 25s

    DB Incline Concentration Curl 3:1:1:1 DropSet
  11. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 5 Day 3 DB Incline Press...

    Mesocycle #16
    Week 5 Day 3

    DB Incline Press 2:1:1:1
    Week 5 5x5 85s
    Week 6 5x5
    Week 7 3x10
    Week 8 4x10

    DB Floor Press 2:1:1:1
  12. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 5 Day 2 EZ Bar Underhand...

    Mesocycle #16
    Week 5 Day 2

    EZ Bar Underhand Row 2:1:1:1
    Week 5 5x8 55/side
    Week 6 5x8
    Week 7 4x10
    Week 8 5x10

    Pulldown Kneeling Wide Grip 2:1:1:1
  13. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 5 Day 1 Leg Extension...

    Mesocycle #16
    Week 5 Day 1

    Leg Extension 2:1:1:1
    4x10 160

    BB Squat 2:1:1:1
    Week 5 5x5 235
    Week 6 5x5
    Week 7 6x4
  14. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 4 Day 4 EZ Bar Curl...

    Mesocycle #16
    Week 4 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +8 partials 25/side

    DB Hammer Curl 3:1:1:1
    2x10 +8 partials 25s

    DB Incline Concentration Curl 3:1:1:1 TripleDropSet
  15. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 4 Day 3 DB Incline Press...

    Mesocycle #16
    Week 4 Day 3

    DB Incline Press 2:1:1:1
    Week 1 5x5 80s
    Week 2 5x5 80s
    Week 3 3x10 80s +5 reps
    Week 4 4x10 80s +1 set

    DB Floor Press 2:1:1:1
  16. Replies
    345
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    35,536

    2019 Training

    Mesocycle #16
    Week 4 Day 2

    EZ Bar Underhand Row 2:1:1:1
    RPE 9 Week 1 5x8 45/side
    RPE 9 Week 2 5x8 50/side +5
    RPE 9 Week 3 4x10 55/side +5 +2 reps
    RPE 9 Week 4 5x10 55/side +1 set

    Pull Up...
  17. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 4 Day 1 Leg Extension...

    Mesocycle #16
    Week 4 Day 1

    Leg Extension 2:1:1:1
    3x10 150

    BB Squat 2:1:1:1
    RPE 9 Week 1 5x5 205
    RPE 9 Week 2 5x5 215 +10
    RPE 9 Week 3 6x4 225 +10
  18. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 3 Day 4 EZ Bar Curl...

    Mesocycle #16
    Week 3 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +8 partials 25/side

    DB Hammer Curl 3:1:1:1
    2x10 +8 partials 25s

    DB Incline Concentration Curl 3:1:1:1 TripleDropSet
  19. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 3 Day 3 DB Incline Press...

    Mesocycle #16
    Week 3 Day 3

    DB Incline Press 2:1:1:1
    Week 1 5x5 80s
    Week 2 5x5 80s
    Week 3 3x10 80s +5 reps
    Week 4 4x10

    DB Floor Press 2:1:1:1
  20. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 3 Day 2 EZ Bar Underhand...

    Mesocycle #16
    Week 3 Day 2

    EZ Bar Underhand Row 2:1:1:1
    RPE 9 Week 1 5x8 45/side
    RPE 9 Week 2 5x8 50/side +5
    RPE 9 Week 3 4x10 55/side +5 +2 reps
    RPE 9 Week 4 5x10

    Pull Up Assisted
  21. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 3 Day 1 Leg Extension...

    Mesocycle #16
    Week 3 Day 1

    Leg Extension 2:1:1:1
    3x10 150

    BB Squat 2:1:1:1
    RPE 9 Week 1 5x5 205
    RPE 9 Week 2 5x5 215 +10
    RPE 9 Week 3 6x4 225 +10
  22. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 2 Day 4 EZ Bar Curl...

    Mesocycle #16
    Week 2 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +8 partials 25/side

    DB Hammer Curl 3:1:1:1
    2x10 +8 partials 25s

    DB Incline Concentration Curl 3:1:1:1 TripleDropSet
  23. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 2 Day 3 DB Incline Press...

    Mesocycle #16
    Week 2 Day 3

    DB Incline Press 2:1:1:1
    Week 1 5x5 80s
    Week 2 5x5 80s
    Week 3 3x10
    Week 4 4x10

    DB Floor Press 2:1:1:1
  24. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 2 Day 2 EZ Bar Underhand...

    Mesocycle #16
    Week 2 Day 2

    EZ Bar Underhand Row 2:1:1:1
    RPE 9 Week 1 5x8 45/side
    RPE 9 Week 2 5x8 50/side +5
    RPE 9 Week 3 4x10
    RPE 9 Week 4 5x10

    Pull Up Assisted
  25. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 2 Day 1 Leg Extension...

    Mesocycle #16
    Week 2 Day 1

    Leg Extension 2:1:1:1
    3x10 150

    BB Squat 2:1:1:1
    RPE 9 Week 1 5x5 205
    RPE 9 Week 2 5x5 215 +10
    RPE 9 Week 3 6x4
  26. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 1 Day 4 EZ Bar Curl...

    Mesocycle #16
    Week 1 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +8 partials 25/side

    DB Hammer Curl 3:1:1:1
    2x10 +8 partials 25s

    DB Incline Concentration Curl 3:1:1:1 TripleDropSet
  27. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 1 Day 3 DB Incline Press...

    Mesocycle #16
    Week 1 Day 3

    DB Incline Press 2:1:1:1
    Week 1 5x5 80s
    Week 2 5x5
    Week 3 3x10
    Week 4 4x10

    DB Floor Press 2:1:1:1
  28. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 1 Day 2 EZ Bar Underhand...

    Mesocycle #16
    Week 1 Day 2

    EZ Bar Underhand Row 2:1:1:1
    RPE 9 Week 1 5x8 45/side
    RPE 9 Week 2 5x8
    RPE 9 Week 3 4x10
    RPE 9 Week 4 5x10

    Pull Up Assisted
  29. Replies
    345
    Views
    35,536

    Mesocycle #16 Week 1 Day 1 Leg Extension...

    Mesocycle #16
    Week 1 Day 1

    Leg Extension 2:1:1:1
    3x10 150

    BB Squat 2:1:1:1
    RPE 9 Week 1 5x5 205
    RPE 9 Week 2 5x5
    RPE 9 Week 3 6x4
  30. Replies
    345
    Views
    35,536

    Mesocycle #15 Week 12 Day 4 Drag Curl...

    Mesocycle #15
    Week 12 Day 4

    Drag Curl 2:1:1:1
    3x10 40

    EZ Bar Curl 3:1:1:1
    3x12 10/side

    DB Incline Concentration Curl 3:1:1:1
  31. Replies
    345
    Views
    35,536

    Mesocycle #15 Week 12 Day 3 DB Decline Press...

    Mesocycle #15
    Week 12 Day 3

    DB Decline Press 2:1:1:1
    Week 9 3x8 80s
    Week 10 3x8 80s
    Week 11 3x10 80s +2 reps
    Week 12 3x10 80s

    Hammer Strength Chest Press 2:1:1:1
  32. Replies
    345
    Views
    35,536

    Mesocycle #15 Week 12 Day 2 DB Bi-Lateral...

    Mesocycle #15
    Week 12 Day 2

    DB Bi-Lateral Row 2:1:1:1
    Week 9 3x8 45s
    Week 10 3x8 50s +5
    Week 11 3x10 50s +2 reps
    Week 12 3x10 50s

    Pull Up Assisted 2:1:1:1
  33. Replies
    345
    Views
    35,536

    Mesocycle #15 Week 12 Day 1 Leg Extension...

    Mesocycle #15
    Week 12 Day 1

    Leg Extension 2:1:1:1 DropSet
    1xfail/fail 125/100 (15/17)

    DB Squat 2:1:1:1
    RPE 9 Week 9 3x8 50s
    RPE 9 Week 10 3x8 50s
    RPE 9 Week 11 3x10 50s +2 reps
  34. Replies
    345
    Views
    35,536

    Mesocycle #15 Week 11 Day 4 Drag Curl...

    Mesocycle #15
    Week 11 Day 4

    Drag Curl 2:1:1:1
    3x10 40

    EZ Bar Curl 3:1:1:1
    3x12 10/side

    DB Incline Concentration Curl 3:1:1:1
  35. Replies
    345
    Views
    35,536

    Mesocycle #15 Week 11 Day 3 DB Decline Press...

    Mesocycle #15
    Week 11 Day 3

    DB Decline Press 2:1:1:1
    Week 9 3x8 80s
    Week 10 3x8 80s
    Week 11 3x10 80s +2 reps
    Week 12 3x10

    Hammer Strength Chest Press 2:1:1:1
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