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  1. #5776
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #13
    Week 3 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

    Incline DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)

    Incline Smith Bench Press:
    135 x 6
    225 x 6-8 (2 Sets)

    HS Machine Press:
    4 Plates/Side x 6
    4 Plates/Side x 8 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10

    HS Machine Fly:
    100 x 8
    140 x 8 (2 Sets)

    Machine Rear delt Fly:
    2 Sets of 25

    Landmind Shoulder Press:
    45 Plate x 8 (2 Sets)

    DB Incline Front Raise:
    20's x 15 (2 Sets)

    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 --> 25 Each hand x 12 --> 20 Each Hand x 10

    Dual handle Overhead Extension
    25 each Hand x 10
    30's x 10 (3 Sets)
    30 Each Hand x 10 --> 25 x 10 --> 20 x 8

    Post-Workout:
    Chocolate Mint Protein Muffins
    Team ScoobyPrep

  2. #5777
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #13
    Week 3 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

    Incline Braced DB Rows:
    50's x 12
    50's x 12, 7, 5 (Rest Pause)

    Assisted Chins:
    BW x Failure (2 Sets)

    DB Row:
    80's x 8 (2 Sets)
    80's x 8 --> 65 x 8 --> 50 x 8

    DB Pullover:
    60 x 10 (2 Sets)

    FacePull
    100 x 10 (2 Sets)

    Barbell Curl
    45 x 8
    65 x 8 (3 Sets)
    65 x 8 --> 55 x 8 --> 45 x 10

    Reverse Grip Cable Curl
    60 x 10 (4 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  3. #5778
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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      18,753,358

    Default

    Mesocycle #13
    Week 3 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

    High Incline DB Bench Press:
    50' x 10
    65's x 15 (2 Sets)

    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)

    Dips:
    2 Sets to Failure

    DB Side Lateral Partials:
    30's x 10
    40's x 20 (2 Sets)

    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)

    Dual Handle Pushdown:
    100 x 12
    100 x 12 (2 Sets)
    100 x 12 --> 80 x 10 --> 60 x 10

    DB Floor Press:
    70's x 6 (2 Sets)

    Post-Workout:
    Chicken Stirfry
    Team ScoobyPrep

  4. #5779
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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      18,753,358

    Default

    Mesocycle #13
    Week 3 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

    Wide Grip Pulldown:
    120 x 10 (3 Sets)

    Single Arm Low Cable Row:
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10

    Facepulls to Mid Back
    100 x 10
    140 x 12 --> 100 x 10 --> 70 x 10

    Incline Braced DB Row:
    45's x 10 (2 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    EZ Bar Curl
    75 x 15 (2 Sets)
    75 x 15,8,6 (Rest Pause)

    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10

    Post-Workout:
    Cajun Turkey Burger & Fries
    Team ScoobyPrep

  5. #5780
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,358

    Default

    Mesocycle #13
    Week 3 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

    Standing Leg Curl:
    30 Each Leg x 10
    40 Each Leg x 10
    50 Each Leg x 15 (3 Sets)

    Leg Press: (3:1:1:1)
    2 Plates/Side x 6
    4 Plates/Side x 15 (3 Sets)
    4 Plates/Side x 15,7,6 (Rest Pause)

    Leg Extension:
    50 Each Leg x 10 (2 Sets)
    50 Each Leg x 10 --> 40 Each Leg x 10 --> 30 Each Leg x 20

    Dumbbell Paused Squat: (3:1:2:1)
    70 x 10
    100 x 10
    150 x 8 (2 Sets)

    Lying Leg Curl:
    100 x 8 (3 Sets)

    Post-Workout:
    Birthday Cakes & BlackBerries
    Team ScoobyPrep

  6. #5781
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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      18,753,358

    Default

    Mesocycle #13
    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

    Low Incline DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)

    Low Incline Smith Bench Press:
    135 x 6
    225 x 8-10 (2 Sets)

    HS Machine Press:
    4 Plates/Side x 5 (5 Sets)
    ** 45 Second Rest **

    Dips:
    2 Sets to Failure

    Machine Rear delt Fly:
    2 Sets of 20

    Landmind Shoulder Press:
    45 Plate x 8 (2 Sets)

    DB 6-Ways
    15's x 8 (2 Sets)

    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 --> 25 Each hand x 12 --> 20 Each Hand x 10

    Lying DB Skullcrusher
    25 each Hand x 10
    30's x 10 (3 Sets)
    30 Each Hand x 10 --> 25 x 10 --> 20 x 8

    Post-Workout:
    Quest Bar
    Team ScoobyPrep

  7. #5782
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,358

    Default

    Mesocycle #13
    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

    Incline Braced DB Rows:
    50's x 12
    50's x 12 ---> 40's x 8 --> 30 KB x 12

    Assisted Chins:
    BW x Failure (2 Sets)

    DB Row:
    80's x 8 (2 Sets)
    80's x 8 --> 65 x 8 --> 50 x 8

    DB Pullover:
    60 x 10 (2 Sets)

    FacePull
    100 x 12 (2 Sets)

    Drag Curl
    45 x 8
    65 x 8 (3 Sets)
    65 x 8 --> 55 x 8 --> 45 x 10

    Reverse Grip Cable Curl
    60 x 10 (4 Sets)

    Post-Workout:
    Chocolate Chip Protein Donuts
    Team ScoobyPrep

  8. #5783
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,358

    Default

    Mesocycle #13
    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

    High Incline DB Bench Press:
    50' x 10
    65's x 15 (2 Sets)

    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)

    Dips:
    2 Sets to Failure

    DB Side Lateral Partials:
    30's x 10
    40's x 20 (2 Sets)

    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)

    Dual Handle Pushdown:
    100 x 12
    100 x 12 (2 Sets)
    100 x 12 --> 80 x 10 --> 60 x 10

    DB Floor Press:
    70's x 6 (2 Sets)

    Post-Workout:
    Lemon Chicken, Bacon, and Rice Stirfry
    Team ScoobyPrep

  9. #5784
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,720
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    Low Cable Rows:
    120 x 10 (3 Sets)

    Single Arm Supinated Lat Pulldown
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10

    Cable Pullover
    100 x 10 (2 Sets)

    Incline Braced DB Row:
    45's x 10 (2 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    EZ Bar Curl
    75 x 8 (2 Sets)
    75 x 15 --> 65 x 10 --> 55 x 8

    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10

    Post-Workout:
    Bacon, Spinach, and Feta Stuffed Turkey with a BBQ Hoisin Sauce Stirfry
    Team ScoobyPrep

  10. #5785
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,720
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    Lying Leg Curl
    170 x 8 (4 Sets)

    V-Squat:
    350 x 10 (4 Sets)
    ** Maxed out **

    Bulgarian Split Squat:
    20's x 8
    25's x 8
    30'x 8 --> 25's x 10 --> 20's x 20

    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15 (2 Sets)
    5 Plates/Side x 15 --> 4 Plates/Side x 10 --> 3 Plates/Side x 12

    DB Stiff Leg Deadlift:
    100's x 8 (3 Sets)

    Post-Workout:
    Salt & Straw Cloudforest Chocolate Hazelnut Cookies & Cream (Vegan)
    Team ScoobyPrep

  11. #5786
    Time To Rebound! LayzieBone085's Avatar
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    DB Flat Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)

    Low Incline Smith Bench Press:
    135 x 6
    225 x 8-10 (2 Sets)

    HS Machine Press:
    3 Plates / Side x 8 (2 Sets)
    3 Plates / Side x 8 + 5 Partials

    HS Machine Fly:
    110 x 8 (2 Sets)
    110 x 8 + 15 Second Iso-Hold

    DB Rear Delt Fly:
    2 Sets of 20

    DB Partial Lateral's
    2 Sets of 20

    DB 6-Ways
    15's x 8 (2 Sets)

    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 + 15 Second Iso-Hold

    Overhead Rope Extension
    100 x 8 (3 Sets)
    100 x 8 + 6 Partials

    Post-Workout:
    Pumpkin Bread
    Team ScoobyPrep

  12. #5787
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,720
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    One Arm Barbell Row:
    2-25lb Plates x 8 (3 Sets)

    Assisted Chins:
    BW x Failure (2 Sets)

    DB Row:
    80's x 5 (5 Sets)

    HS Low Row:
    50 Each Hand x 8 (3 Sets)

    FacePull
    100 x 12 (2 Sets)

    Reverse Curl
    65 x 12 (3 Sets)
    65 x 12 + 5 Partials

    Preacher Curl
    65 x 8 (3 Sets)
    65 x 8 + Iso-Hold

    Post-Workout:
    Wegmans Sub
    Team ScoobyPrep

  13. #5788
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,720
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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
      18,753,358

    Default

    Mesocycle #13
    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

    Flat DB Bench
    80's x 8 (2 Sets)

    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)

    Stretch Push-Up:
    2 Sets to Failure

    DB Side Lateral
    30's x 10 (2 Sets)

    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)

    Dual Handle Pushdown:
    100 x 10 (2 Sets)
    100 x 10 + 15 Second Iso-Hold

    DB Floor Press:
    70's x 6 (2 Sets)

    Post-Workout:
    Quest Chips
    Team ScoobyPrep

  14. #5789
    Time To Rebound! LayzieBone085's Avatar
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      26,720
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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
      18,753,358

    Default

    Mesocycle #13
    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

    Low Cable Rows:
    120 x 10 (3 Sets)

    Single Arm Supinated Lat Pulldown
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10

    Cable Pullover
    100 x 10 (2 Sets)

    Incline Braced DB Row:
    45's x 10 (2 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    EZ Bar Curl
    75 x 8 (2 Sets)
    75 x 15 --> 65 x 10 --> 55 x 8

    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10

    Post-Workout:
    Chicken Parm Subs
    Team ScoobyPrep

  15. #5790
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,720
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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
    110 x 8 (3 Sets)
    110 x 8 + 15 Partials + 10 Second Iso-Hold

    Leg Extension:
    50 Each Leg x 8 (3 Sets)
    50 Each Leg x 8 + 15 Partials + 10 Second Iso-Hold

    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15
    5 Plates/Side x 12
    6 Plates/Side x 10
    6 Plates/Side x 9
    6 Plates/Side x 8

    Bulgarian Split Squat:
    20's x 8
    25's x 8
    30'x 8 --> 25's x 10 --> 20's x 20

    DB Stiff Leg Deadlift:
    100's x 8 (3 Sets)

    Post-Workout:
    Graeter's Amarena Cherry
    Team ScoobyPrep

  16. #5791
    Time To Rebound! LayzieBone085's Avatar
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      26,720
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      3-4 Years
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    DB Flat Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)

    Low Incline Smith Bench Press:
    135 x 6
    225 x 8-10 (2 Sets)

    HS Machine Press:
    3 Plates / Side x 8 (2 Sets)
    3 Plates / Side x 8 + 5 Partials

    Low Cable Crossover:
    20 Each hand x 8 (3 Sets)

    DB Rear Delt Fly:
    2 Sets of 20

    DB Partial Lateral's
    2 Sets of 20

    DB 6-Ways
    15's x 8 (2 Sets)

    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 + 15 Second Iso-Hold

    Overhead Rope Extension
    100 x 8 (3 Sets)
    100 x 8 + 6 Partials

    Post-Workout:
    Protein Cupcakes
    Team ScoobyPrep

  17. #5792
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,720
    • Years Exp
      3-4 Years
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    One Arm Barbell Row:
    2-25lb Plates x 8 (3 Sets)

    Assisted Chins:
    BW x Failure (2 Sets)

    DB Row:
    80's x 5 (5 Sets)

    Straight Arm Pulldowns
    50 Each Hand x 10 (3 Sets)

    FacePull
    100 x 12 (2 Sets)

    Reverse Curl
    65 x 12 (3 Sets)
    65 x 12 + 5 Partials

    Preacher Curl
    65 x 8 (3 Sets)
    65 x 8 + Iso-Hold

    Post-Workout:
    Outright Bar
    Team ScoobyPrep

  18. #5793
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      26,720
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      3-4 Years
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    Flat DB Bench
    80's x 8 (2 Sets)

    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)

    Stretch Push-Up:
    2 Sets to Failure

    DB Side Lateral
    30's x 10 (2 Sets)

    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)

    Dual Handle Pushdown:
    100 x 10 (2 Sets)
    100 x 10 + 15 Second Iso-Hold

    DB Floor Press:
    70's x 6 (2 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  19. #5794
    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
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    Default

    Mesocycle #13
    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

    Low Cable Rows: (3:1:2:1)
    140 x 10 (3 Sets)

    Single Arm Supinated Lat Pulldown
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10

    Cable Pullover (Heels elevated to load lats)
    100 x 10 (2 Sets)

    Incline Braced DB Row:
    45's x 10 (2 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    EZ Bar Curl
    75 x 8 (2 Sets)
    75 x 15 --> 65 x 10 --> 55 x 8

    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10

    Post-Workout:
    Sweet Potato & Apple Hash with PB Glaze
    Team ScoobyPrep

  20. #5795
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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    Default

    Mesocycle #13
    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
    110 x 8 (3 Sets)
    110 x 8 + 15 Partials + 10 Second Iso-Hold

    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15
    5 Plates/Side x 12
    6 Plates/Side x 7
    7 Plates/Side x 7
    8 Plates/Side x 7

    Bulgarian Split Squat:
    20's x 8
    25's x 8
    40's x 8
    50's x 8 + 10 Partials (2 Sets)

    Leg Extension:
    50 Each Leg x 10 (3 Sets)
    50 Each Leg x 10 + 15 Partials + 15 Second Iso-Hold

    Cable Pull-Through:
    100 x 10 (4 Sets)

    Post-Workout:
    Ben & Jerry's PB World
    Team ScoobyPrep

  21. #5796
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,720
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #14
    Week 1 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



    One Arm Barbell Row:
    2-25lb Plates x 8 (4 Sets)

    Assisted Chins:
    BW x Failure (3 Sets)

    DB Pullover:
    70 x 10 (3 Sets)


    Baned HyperExtension
    BW + Band x 10 (3 Sets)


    DB Preacher Curl

    25's x 10 (4 Sets)


    Preacher Curl
    65 x 8 (3 Sets)
    65 x 8 + Iso-Hold

    Post-Workout:
    Cereal Protein Donuts
    Team ScoobyPrep

  22. #5797
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,720
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #14
    Week 1 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

    Slight Incline DB Bench
    100's 8 (4 Sets)

    Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's +10 /Side x 6 (3 Sets)

    Machine Press
    3 Plates/Side x 10, 7, 5 (Cluster Set)

    HS Machine Fly:
    140 x 10 (3 Sets)

    Rear Delt HS Fly:
    70 x 15 (4 Sets)

    Reverse HS Shoulder Press
    3-25's/Side x 6 (4 Sets)

    Assisted Dip Machine
    200 x 10 (4 Sets)

    Lying DB Skullcrusher:
    35's x 12 (3 Sets)

    Post-Workout:
    Cinnamon Toast Crunch Donut
    Team ScoobyPrep

  23. #5798
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,720
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #14
    Week 1 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

    Low Cable Rows:
    120 x 10 (4 Sets)

    Single Arm Supinated Lat Pulldown
    35 Each Hand x10 (4 Sets)

    Seated Face Pulls
    120 x 10 (4 Sets)

    Cable Pullover:
    42.5 x 8 (4 Sets)

    Pinwheel Curl
    35's x 10 (4 Sets)

    Cable 21 Curl:
    20 x 21 Reps (3 Sets)

    Post-Workout:
    Whey Shake
    Team ScoobyPrep

  24. #5799
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,720
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #14
    Week 1 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

    Slight Decline DB Bench
    80's x 12 (4 Sets)

    A1: Floor Press
    70's x 10 (3 Sets)

    A2: Flat DB Fly
    35's x 8 (3 Sets)

    B1: HSSide Lateral
    70 x 15 (3 Sets)

    B2: Smith Machine Shoulder Press
    185 x 10 (3 Sets)

    Dual Handle Rope Pushdown:
    120 x 10 (4 Sets)

    Seated Overhead Rope Extension:
    100 x 10 (4 Sets)

    Post-Workout:
    Peach Melba Salsa and Brown Sugar Glazed BBQ Pulled Pork Sandwiches
    Team ScoobyPrep

  25. #5800
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,720
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #14
    Week 1 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
    150 x 10 (3 Sets)
    150 x 10 --> 130 x 10 ---> 110 x 10

    Paused Cambered Bar Squats
    225 x 6 (5 Sets)

    Bulgarian Drop Set of Death:
    20's x 8
    25's x 8
    30's x 8
    30's x 8, Isohold --> 25's x 8, Isohold --> 20's x Failure

    DB Stiff Leg Deadlift: (5:1;1:1)
    100's x 10 (2 Sets)

    Post-Workout:
    Ample Hills Nonna D Oatmeal Lace
    Team ScoobyPrep

 

 

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