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  1. Replies
    322
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    25,429

    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
  2. Replies
    322
    Views
    25,429

    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
  3. Replies
    322
    Views
    25,429

    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
  4. Replies
    322
    Views
    25,429

    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
  5. Replies
    322
    Views
    25,429

    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
  6. Replies
    322
    Views
    25,429

    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
  7. Replies
    322
    Views
    25,429

    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
  8. Replies
    322
    Views
    25,429

    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
  9. Replies
    322
    Views
    25,429

    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
  10. Replies
    322
    Views
    25,429

    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
  11. Replies
    322
    Views
    25,429

    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
  12. Replies
    322
    Views
    25,429

    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
  13. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 11 Day 2 DB Bi-Lateral...

    Mesocycle #15
    Week 11 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

    Pull Up Assisted 2:1:1:1
  14. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 11 Day 1 Leg Extension...

    Mesocycle #15
    Week 11 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
  15. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 10 Day 4 Drag Curl...

    Mesocycle #15
    Week 10 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
  16. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 10 Day 3 DB Decline Press...

    Mesocycle #15
    Week 10 Day 3

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

    Hammer Strength Chest Press 2:1:1:1
  17. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 10 Day 2 DB Bi-Lateral...

    Mesocycle #15
    Week 10 Day 2

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

    Pull Up Assisted 2:1:1:1
  18. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 10 Day 1 Leg Extension...

    Mesocycle #15
    Week 10 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
  19. Replies
    322
    Views
    25,429

    2019 Training

    Mesocycle #15
    Week 9 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
  20. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 9 Day 3 DB Decline Press...

    Mesocycle #15
    Week 9 Day 3

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

    Hammer Strength Chest Press 2:1:1:1
  21. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 9 Day 2 DB Bi-Lateral Row...

    Mesocycle #15
    Week 9 Day 2

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

    Pull Up Assisted 2:1:1:1
  22. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 9 Day 1 Leg Extension...

    Mesocycle #15
    Week 9 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
    RPE 9 Week 11 3x10
  23. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 8 Day 4 DB Curl 2:1:1:1...

    Mesocycle #15
    Week 8 Day 4

    DB Curl 2:1:1:1
    3x10 25s

    DB Hammer Curl 3:1:1:1
    3x12 25s

    EZ Bar Concentration Curl 3:1:1:1
  24. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 8 Day 3 DB Incline Press...

    Mesocycle #15
    Week 8 Day 3

    DB Incline Press 2:1:1:1
    Week 5 3x8 75s
    Week 6 3x8 75s
    Week 7 3x10 75s +2 reps
    Week 8 3x10 75s

    DB Bench Press 2:1:1:1
  25. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 8 Day 2 DB Row 2:1:1:1...

    Mesocycle #15
    Week 8 Day 2

    DB Row 2:1:1:1
    Week 5 3x8 55
    Week 6 3x8 60 +5
    Week 7 3x10 60 +2 reps
    Week 8 3x10 60

    Lat Pulldown Kneeling
  26. Replies
    322
    Views
    25,429

    2019 Training

    Mesocycle #15
    Week 8 Day 1

    Leg Curl 2:1:1:1 AccumulationSet
    1xfail/fail/fail 45/55/65

    BB Squat 2:1:1:1
    Week 5 3x8 205
    Week 6 3x8 205
    Week 7 3x10 205 +2 reps
  27. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 7 Day 4 DB Curl 2:1:1:1...

    Mesocycle #15
    Week 7 Day 4

    DB Curl 2:1:1:1
    3x10 25s

    DB Hammer Curl 3:1:1:1
    3x12 25s

    EZ Bar Concentration Curl 3:1:1:1
  28. Replies
    322
    Views
    25,429

    2019 Training

    Mesocycle #15
    Week 7 Day 3

    DB Incline Press 2:1:1:1
    Week 5 3x8 75s
    Week 6 3x8 75s
    Week 7 3x10 75s +2 reps
    Week 8 3x10

    DB Bench Press 2:1:1:1
  29. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 7 Day 2 DB Row 2:1:1:1...

    Mesocycle #15
    Week 7 Day 2

    DB Row 2:1:1:1
    Week 5 3x8 55
    Week 6 3x8 60 +5
    Week 7 3x10 60 +2 reps
    Week 8 3x10

    Lat Pulldown Kneeling
  30. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 7 Day 1 Leg Curl 2:1:1:1...

    Mesocycle #15
    Week 7 Day 1

    Leg Curl 2:1:1:1 AccumulationSet
    1xfail/fail/fail 45/55/65

    BB Squat 2:1:1:1
    Week 5 3x8 205
    Week 6 3x8 205
    Week 7 3x10 205 +2 reps
  31. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 6 Day 4 DB Curl 2:1:1:1...

    Mesocycle #15
    Week 6 Day 4

    DB Curl 2:1:1:1
    3x10 25s

    DB Hammer Curl 3:1:1:1
    3x12 25s

    EZ Bar Concentration Curl 3:1:1:1
  32. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 6 Day 2 DB Row 2:1:1:1...

    Mesocycle #15
    Week 6 Day 2

    DB Row 2:1:1:1
    Week 5 3x8 55
    Week 6 3x8 60 +5
    Week 7 3x10 +2 reps
    Week 8 3x10

    Lat Pulldown Kneeling
  33. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 6 Day 3 DB Incline Press...

    Mesocycle #15
    Week 6 Day 3

    DB Incline Press 2:1:1:1
    Week 5 3x8 75s
    Week 6 3x8 75s
    Week 7 3x10
    Week 8 3x10

    DB Bench Press 2:1:1:1
  34. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 6 Day 1 Leg Curl 2:1:1:1...

    Mesocycle #15
    Week 6 Day 1

    Leg Curl 2:1:1:1 AccumulationSet
    1xfail/fail/fail 45/55/65

    BB Squat 2:1:1:1
    Week 5 3x8 205
    Week 6 3x8 205
    Week 7 3x10
  35. Replies
    322
    Views
    25,429

    Mesocycle #15 Week 5 Day 4 DB Curl 2:1:1:1...

    Mesocycle #15
    Week 5 Day 4

    DB Curl 2:1:1:1
    3x10 25s

    DB Hammer Curl 3:1:1:1
    3x12 25s

    EZ Bar Concentration Curl 3:1:1:1
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