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  1. #5326
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #6
    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

    Smith incline Barbell Bench Press
    225 x 5 (3 Sets)
    225 x 5 +3 + 2 (Rest Pause)

    Seated cable rows close grip (Mid Back Focus)
    110 x 8 (3 Sets)
    110 x 8 + 4 + 3 (Rest Pause)

    Smith Barbell Row (Pull To Chest)
    3-25's/Side x 5 (2 Sets)
    3-25's/Side x 5+3+2 (Rest Pause)

    Close grip v bar pull downs (Mid Back)
    110 x 6 (3 Sets)
    100 x 8+3+2 (Rest Pause)

    HS Shoulder Press
    130 x 5 (2 Sets)
    130 x 8+5+3 (Rest Pause)

    EZ Bar Curl
    90 x 6 (2 Sets)
    90 x 6+3+2 (Rest Pause)

    Floor Skullcrusher
    125 x 6 (2 Sets)
    125 x 6+2+2 (Rest Pause)

    Post-Workout:
    Pumpkin Muffins:
    Team ScoobyPrep

  2. #5327
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
    • Rep Power
      18,753,360

    Default

    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

    Squat
    365 x 5 (4 Sets)

    Hack squat
    3 Plates/Side x 5 (3 Sets)
    3 Plates/Side x 5+4+3 (Rest Pause)

    Leg Press
    8 Plates/Side x 10 (3 Sets)
    8 Plates/Side x 10+6+4 (Rest Pause)

    Lying Leg Curl
    140 x 8 (3 Sets)
    140 x 8+4+3 (Rest Pause)

    Seated Calf Raise
    2 Plates x 10 (3 sets)
    2 Plates x 10+6+4 (Rest Pause)

    Post-Workout:
    Bread Pudding

    Team ScoobyPrep

  3. #5328
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,987
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      3-4 Years
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      Erie, Pennsylvania
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      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #6
    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

    Incline dumbbell bench press
    90's x 10 (4 Sets)

    1 arm suit case rows
    2-25’s x 8 (3 Sets)
    2-25 x 8+4+3 (Rest Pause)

    Upright row (Pull to Sternum)
    80 x 8(3 Sets)
    80 x 8+4+2 (Rest Pause)

    Hammer Strength High Row
    2-25’s/Side x 10 (3 Sets)
    2-25’s/Side x 10+4+3 (Rest Pause)

    Dumbbell Lateral Raise
    35’s x 8 (3 Sets)
    35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)

    Seated Incline Dumbbell Curl
    25’s x 8 (3 Sets)
    25’s x 8+4+3 (Rest Pause)

    Cable Tricep Extension
    140 x 10 (3 Sets)
    140 x 10+4+3 (Rest Pause)

    Post-Workout:
    French Toast, Sludge & Strawberries + Eggs
    Team ScoobyPrep

  4. #5329
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #6
    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

    Meadows Row
    45 x 12 (4 Sets)

    T bar row
    5-25’s x 12 (3 Sets)
    5-25’s x 12+5+3 (Rest Pause)

    Single Arm Straight arm push downs
    15 x 15 (2 Sets)
    15 x 15+5+3 (Rest Pause)

    Bent over dumbbell rows
    70’s x 15 (3 Sets)
    70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)

    Single Arm Cable Pulldown
    25 Each Hand x 15 (3 Sets)
    25 Each Hand x 15+9+3 (Rest Pause)

    Post-Workout:
    Protein Ice Cream & Protein Peanut Butter Cups
    Team ScoobyPrep

  5. #5330
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,987
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      3-4 Years
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,360

    Default

    Mesocycle #6
    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

    Meadows Row
    45 x 12 (4 Sets)

    T bar row
    5-25’s x 12 (3 Sets)
    5-25’s x 12+5+3 (Rest Pause)

    Single Arm Straight arm push downs
    15 x 15 (2 Sets)
    15 x 15+5+3 (Rest Pause)

    Bent over dumbbell rows
    70’s x 15 (3 Sets)
    70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)

    Single Arm Cable Pulldown
    25 Each Hand x 15 (3 Sets)
    25 Each Hand x 15+9+3 (Rest Pause)

    Post-Workout:
    Haagen Dazs Peanut Butter Salted Fudge
    Team ScoobyPrep

  6. #5331
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      26,987
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      18,753,360

    Default

    Mesocycle #6
    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

    Smith incline Barbell Bench Press
    225 x 5 (3 Sets)
    225 x 5 +3 + 2 (Rest Pause)

    Seated cable rows close grip (Mid Back Focus)
    110 x 8 (3 Sets)
    110 x 8 + 4 + 3 (Rest Pause)

    Smith Barbell Row (Pull To Chest)
    3-25's/Side x 5 (2 Sets)
    3-25's/Side x 5+3+2 (Rest Pause)

    Close grip v bar pull downs (Mid Back)
    110 x 6 (3 Sets)
    100 x 8+3+2 (Rest Pause)

    HS Shoulder Press
    130 x 5 (2 Sets)
    130 x 8+5+3 (Rest Pause)
    EZ Bar Curl
    90 x 6 (2 Sets)
    90 x 6+3+2 (Rest Pause)

    Floor Skullcrusher
    125 x 6 (2 Sets)
    125 x 6+2+2 (Rest Pause)

    Post-Workout:
    Rice Stirfry
    Team ScoobyPrep

  7. #5332
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,987
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      3-4 Years
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      Build Muscle
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,360

    Default

    Mesocycle #6
    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

    Squat
    365 x 5 (4 Sets)

    Hack squat
    3 Plates/Side x 5 (3 Sets)
    3 Plates/Side x 5+4+3 (Rest Pause)

    Leg Press
    8 Plates/Side x 10 (3 Sets)
    8 Plates/Side x 10+6+4 (Rest Pause)

    Lying Leg Curl
    140 x 8 (3 Sets)
    140 x 8+4+3 (Rest Pause)

    Seated Calf Raise
    2 Plates x 10 (3 sets)
    2 Plates x 10+6+4 (Rest Pause)

    Post-Workout:
    Strawberry Shortcake
    Team ScoobyPrep

  8. #5333
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      3-4 Years
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,360

    Default

    Mesocycle #6
    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

    Incline dumbbell bench press
    90's x 10 (4 Sets)

    1 arm suit case rows
    2-25’s x 8 (3 Sets)
    2-25 x 8+4+3 (Rest Pause)

    Upright row (Pull to Sternum)
    80 x 8(3 Sets)
    80 x 8+4+2 (Rest Pause)

    Hammer Strength High Row
    2-25’s/Side x 10 (3 Sets)
    2-25’s/Side x 10+4+3 (Rest Pause)

    Dumbbell Lateral Raise
    35’s x 8 (3 Sets)
    35’s x 8 30’s x 8 25’s x 10 (1 Set)

    Seated Incline Dumbbell Curl
    25’s x 8 (3 Sets)
    25’s x 8+4+3 (Rest Pause)

    Cable Tricep Extension
    140 x 10 (3 Sets)
    140 x 10+4+3 (Rest Pause)

    Post-Workout:
    Protein Waffles
    Team ScoobyPrep

  9. #5334
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,987
    • Years Exp
      3-4 Years
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      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #6
    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

    Smith Squat
    225 x 12 (3 Sets)
    225 x 12+4+3 (Rest Pause)

    V squat machine
    160 x 12 (3 Sets)
    160 x 12+6+3 (Rest Pause)

    Leg Extension
    50 Each Leg x 15 (3 Sets)
    50 Each Leg x 15 + 5 + 3 (Rest Pause)

    Single Leg Prone Leg Curl
    40 Each Leg x 15 (3 Sets)
    40 Each Leg x 15 + 6 + 3 (Rest Pause)

    Donkey Calf Raise
    3 Plates x 10 (3 Sets)
    3 Plates x 10+5+3 (Rest Pause)

    Post-workout:
    Cereal/Milk
    Team ScoobyPrep

  10. #5335
    The Strongman Brute's Avatar
    • Join Date
      Apr 2010
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      3,553
    • Years Exp
      10-20 Years
    • Goal
      More Strength
    • Gender
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    • Location
      Chambana
    • Reputation
      549,628,363
    • Rep Power
      5,496,310

    Default

    Nice work LB. Legendary food in here as always.
    You Can't Out-Diet Lousy Training.

    Team BEAR

    Forever Bulking

  11. #5336
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,987
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #6
    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

    Meadows Row
    45 x 12 (4 Sets)

    T bar row
    5-25’s x 12 (3 Sets)
    5-25’s x 12+5+3 (Rest Pause)

    Single Arm Straight arm push downs
    15 x 15 (2 Sets)
    15 x 15+5+3 (Rest Pause)

    Bent over dumbbell rows
    70’s x 15 (3 Sets)
    70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)

    Single Arm Cable Pulldown
    25 Each Hand x 15 (3 Sets)
    25 Each Hand x 15+9+3 (Rest Pause)

    Post-Workout:
    Oakmont Bakery Baked Goods
    Team ScoobyPrep

  12. #5337
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,987
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #6
    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

    Smith incline Barbell Bench Press
    225 x 5 (3 Sets)
    225 x 5 +3 + 2 (Rest Pause)

    Seated cable rows close grip (Mid Back Focus)
    110 x 8 (3 Sets)
    110 x 8 + 4 + 3 (Rest Pause)

    Smith Barbell Row (Pull To Chest)
    3-25's/Side x 5 (2 Sets)
    3-25's/Side x 5+3+2 (Rest Pause)

    Close grip v bar pull downs (Mid Back)
    110 x 6 (3 Sets)
    100 x 8+3+2 (Rest Pause)

    HS Shoulder Press
    130 x 5 (2 Sets)
    130 x 8+5+3 (Rest Pause)

    EZ Bar Curl
    90 x 6 (2 Sets)
    90 x 6+3+2 (Rest Pause)

    Floor Skullcrusher
    125 x 6 (2 Sets)
    125 x 6+2+2 (Rest Pause)

    Post-Workout:
    PB&J Oreo Mugcake
    Team ScoobyPrep

  13. #5338
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,987
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #6
    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

    Squat
    365 x 5 (4 Sets)

    Hack squat
    3 Plates/Side x 5 (3 Sets)
    3 Plates/Side x 5+4+3 (Rest Pause)

    Leg Press
    8 Plates/Side x 10 (3 Sets)
    8 Plates/Side x 10+6+4 (Rest Pause)

    Lying Leg Curl
    140 x 8 (3 Sets)
    140 x 8+4+3 (Rest Pause)

    Seated Calf Raise
    2 Plates x 10 (3 sets)
    2 Plates x 10+6+4 (Rest Pause)

    Post-Workout:
    Protein Banana Bread
    Team ScoobyPrep

  14. #5339
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,987
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #6
    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

    Incline dumbbell bench press
    90's x 10 (4 Sets)
    1 arm suit case rows
    2-25’s x 8 (3 Sets)
    2-25 x 8+4+3 (Rest Pause)

    Upright row (Pull to Sternum)
    80 x 8(3 Sets)
    80 x 8+4+2 (Rest Pause)

    Hammer Strength High Row
    2-25’s/Side x 10 (3 Sets)
    2-25’s/Side x 10+4+3 (Rest Pause)

    Dumbbell Lateral Raise
    35’s x 8 (3 Sets)
    35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)

    Seated Incline Dumbbell Curl
    25’s x 8 (3 Sets)
    25’s x 8+4+3 (Rest Pause)

    Cable Tricep Extension
    140 x 10 (3 Sets)
    140 x 10+4+3 (Rest Pause)

    Post-Workout:
    Thanksgiving
    Team ScoobyPrep

  15. #5340
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,987
    • Years Exp
      3-4 Years
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      Build Muscle
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #6
    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

    Smith Squat
    225 x 12 (3 Sets)
    225 x 12+4+3 (Rest Pause)

    V squat machine
    160 x 12 (3 Sets)
    160 x 12+6+3 (Rest Pause)

    Leg Extension
    50 Each Leg x 15 (3 Sets)
    50 Each Leg x 15 + 5 + 3 (Rest Pause)

    Single Leg Prone Leg Curl
    40 Each Leg x 15 (3 Sets)
    40 Each Leg x 15 + 6 + 3 (Rest Pause)

    Donkey Calf Raise
    3 Plates x 10 (3 Sets)
    3 Plates x 10+5+3 (Rest Pause)

    Leg Press Calf Press
    3 Plates/Side x 10 (3 Sets)
    3 Plaets/Side x 10+6+3 (Rest Pause)

    Post-Workout:
    Protein SnickerDoodle Cookies
    Team ScoobyPrep

  16. #5341
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      3-4 Years
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #6
    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

    Meadows Row
    45 x 12 (4 Sets)

    T bar row
    5-25’s x 12 (3 Sets)
    5-25’s x 12+5+3 (Rest Pause)

    Single Arm Straight arm push downs
    15 x 15 (2 Sets)
    15 x 15+5+3 (Rest Pause)

    Bent over dumbbell rows
    70’s x 15 (3 Sets)
    70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)

    Single Arm Cable Pulldown
    25 Each Hand x 15 (3 Sets)
    25 Each Hand x 15+9+3 (Rest Pause)

    Post-Workout:
    Turkey Hill Pumpkin Pie
    Team ScoobyPrep

  17. #5342
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,987
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #6
    Week 7 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

    Smith incline Barbell Bench Press
    225 x 5 (3 Sets)
    225 x 5 +3 + 2 (Rest Pause)

    Seated cable rows close grip (Mid Back Focus)
    110 x 8 (3 Sets)
    110 x 8 + 4 + 3 (Rest Pause)

    Smith Barbell Row (Pull To Chest)
    3-25's/Side x 5 (2 Sets)
    3-25's/Side x 5+3+2 (Rest Pause)

    Close grip v bar pull downs (Mid Back)
    110 x 6 (3 Sets)
    100 x 8+3+2 (Rest Pause)

    HS Shoulder Press
    130 x 5 (2 Sets)
    130 x 8+5+3 (Rest Pause)

    EZ Bar Curl
    90 x 6 (2 Sets)
    90 x 6+3+2 (Rest Pause)

    Floor Skullcrusher
    125 x 6 (2 Sets)
    125 x 6+2+2 (Rest Pause)

    Post-Workout:
    Stuffed Peppers:
    Team ScoobyPrep

  18. #5343
    Just joined M&S
    • Join Date
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    Default

    Consider me subbed.
    Magnum Nutraceuticals BB.com Forum Manager & Lead Sales Representative
    Override Your Genetics
    www.magnumsupps.com


    {Magnum Nutraceuticals products are manufactured
    in a Canadian, CGMP, Site Licensed, Pharmaceutical
    production facility}

  19. #5344
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      Build Muscle
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
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      18,753,360

    Default

    Mesocycle #6
    Week 7 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

    Squat
    365 x 5 (4 Sets)
    Hack squat
    3 Plates/Side x 5 (3 Sets)
    3 Plates/Side x 5+4+3 (Rest Pause)

    Leg Press
    8 Plates/Side x 10 (3 Sets)
    8 Plates/Side x 10+6+4 (Rest Pause)

    Lying Leg Curl
    140 x 8 (3 Sets)
    140 x 8+4+3 (Rest Pause)

    Seated Calf Raise
    2 Plates x 10 (3 sets)
    2 Plates x 10+6+4 (Rest Pause)

    Post-Workout:
    Steak, Veggies,Mashed Potatoes
    Team ScoobyPrep

  20. #5345
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,987
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      3-4 Years
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #6
    Week 7 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

    Incline dumbbell bench press
    90's x 10 (4 Sets)

    1 arm suit case rows
    2-25’s x 8 (3 Sets)
    2-25 x 8+4+3 (Rest Pause)

    Upright row (Pull to Sternum)
    80 x 8(3 Sets)
    80 x 8+4+2 (Rest Pause)

    Hammer Strength High Row
    2-25’s/Side x 10 (3 Sets)
    2-25’s/Side x 10+4+3 (Rest Pause)

    Dumbbell Lateral Raise
    35’s x 8 (3 Sets)
    35’s x 8 → 30’s x 8 → 25’s x 10 (1 Set)

    Seated Incline Dumbbell Curl
    25’s x 8 (3 Sets)
    25’s x 8+4+3 (Rest Pause)

    Cable Tricep Extension
    140 x 10 (3 Sets)
    140 x 10+4+3 (Rest Pause)

    Post-Workout:
    Stuffed Pork Chop & SP Fries
    Team ScoobyPrep

  21. #5346
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      3-4 Years
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    Default

    Mesocycle #6
    Week 7 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

    Smith Squat
    225 x 12 (3 Sets)
    225 x 12+4+3 (Rest Pause)

    V squat machine
    160 x 12 (3 Sets)
    160 x 12+6+3 (Rest Pause)

    Leg Extension
    50 Each Leg x 15 (3 Sets)
    50 Each Leg x 15 + 5 + 3 (Rest Pause)

    Single Leg Prone Leg Curl
    40 Each Leg x 15 (3 Sets)
    40 Each Leg x 15 + 6 + 3 (Rest Pause)

    Donkey Calf Raise
    3 Plates x 10 (3 Sets)
    3 Plates x 10+5+3 (Rest Pause)

    Leg Press Calf Press
    3 Plates/Side x 10 (3 Sets)
    3 Plaets/Side x 10+6+3 (Rest Pause)

    Post-Workout:
    Buffalo Chicken Breaded Chicken Breast and a Double Stuffed Potato:
    Team ScoobyPrep

  22. #5347
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #6
    Week 7 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

    Meadows Row
    45 x 12 (4 Sets)

    T bar row
    5-25’s x 12 (3 Sets)
    5-25’s x 12+5+3 (Rest Pause)

    Single Arm Straight arm push downs
    15 x 15 (2 Sets)
    15 x 15+5+3 (Rest Pause)

    Bent over dumbbell rows
    70’s x 15 (3 Sets)
    70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)

    Single Arm Cable Pulldown
    25 Each Hand x 15 (3 Sets)
    25 Each Hand x 15+9+3 (Rest Pause)

    Post-Workout:
    Donut Shop Chocolate Donut Cereal:

    Team ScoobyPrep

  23. #5348
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #6
    Week 8 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

    Smith incline Barbell Bench Press
    225 x 5 (3 Sets)
    225 x 5 +3 + 2 (Rest Pause)

    Seated cable rows close grip (Mid Back Focus)
    110 x 8 (3 Sets)
    110 x 8 + 4 + 3 (Rest Pause)

    Smith Barbell Row (Pull To Chest)
    3-25's/Side x 5 (2 Sets)
    3-25's/Side x 5+3+2 (Rest Pause)

    Close grip v bar pull downs (Mid Back)
    110 x 6 (3 Sets)
    100 x 8+3+2 (Rest Pause)

    HS Shoulder Press
    130 x 5 (2 Sets)
    130 x 8+5+3 (Rest Pause)

    EZ Bar Curl
    90 x 6 (2 Sets)
    90 x 6+3+2 (Rest Pause)

    Floor Skullcrusher
    125 x 6 (2 Sets)
    125 x 6+2+2 (Rest Pause)

    Post-Workout:
    Protein Ice Cream
    Team ScoobyPrep

  24. #5349
    Just joined M&S
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    So much good food
    Magnum Nutraceuticals BB.com Forum Manager & Lead Sales Representative
    Override Your Genetics
    www.magnumsupps.com


    {Magnum Nutraceuticals products are manufactured
    in a Canadian, CGMP, Site Licensed, Pharmaceutical
    production facility}

  25. #5350
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Quote Originally Posted by MagnumBCon View Post
    So much good food
    Its not hard to cook and meet calories while enjoying moderation. people who slave themselves to calories day in and day out are most likely never going pro, and this is a hobby to us. it is not what we do to collect paychecks or pay the bllls. It is simply something we enjoy doing. I may as well enjoy the good food and eat it too while seeing my best progress.
    Team ScoobyPrep

 

 

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