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  1. #5576
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,330
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 9 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

    Dumbbell Row:
    90's x 8 (4 Sets)

    Chins:
    BW x 10 (5 Sets)

    Low Cable Rows:
    120 x 10 (4 Sets)

    Banded DB Pullover:
    50 + Band x 10 (4 Sets)

    Barbell Hyperextensions:
    95 x 10 (2 Sets)

    EZ Bar Preacher Curl: (3:1:1:1)
    90 x 12 (4 Sets)

    Cable Hammer Curl: (4:1:1:1)
    75 x 10 (4 Sets)

    Post-Workout:
    Chocolate Pb2 Mug Cake
    Last edited by LayzieBone085; 10-11-2018 at 05:48 AM.
    Team ScoobyPrep

  2. #5577
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,330
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 9 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

    Flat DB Bench:
    90's x 8
    100's x 8
    110's x 8

    Smith Incline Bench Press:
    25/side x 10
    2-25's/side x 10
    3-25's/side x 10

    HS Machine Press:
    3 Plates/Side x 10,8,6 (Cluster Set)

    HS Machine Fly:
    140 x 10 (3 Sets)

    A1: DB Side Laterals:
    20's x 20 (4 Sets)

    A2: HS Rear Delt Raises: (5:1:1:1)
    80 x 8 (4 Sets)

    B1: Single Handle Overhead Tricep Extensions:
    40 Each Hand x 10 (4 Sets)

    B2: Single Arm Tricep Pressdown:
    40 Each Hand x 10 (4 Sets)

    Post-Workout:
    Chicken Parm
    Team ScoobyPrep

  3. #5578
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,330
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 9 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

    Chin-Ups:
    BW x Failure (4 Sets)

    Machine T-Bar Row: (3:1:1:1)
    3 Plates x 8 (4 Sets)

    DB Pullover:
    60 x 10 (4 Sets)

    Single Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (4 Sets)

    A1: Cable Reverse Curls:
    75 x 15 (4 Sets)

    A2: Cable Hammer Curls:
    60 x 15 (4 Sets)

    Post-Workout:
    Salted Caramel Mug Cake:
    Team ScoobyPrep

  4. #5579
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,330
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 9 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 Incline Bench Press:
    25/side x 25
    2-25's/Side x 20
    3-25's/Side x 15
    4-25's/Side x 10

    A1: Incline HS Machine Press:
    2 Plates/Side x 8 (4 Sets)

    A2: Cable Crossover:
    35 Each Hand x 10 (4 Sets)

    B1: DB Bent Over Rear Delt Swings:
    25's x 30 (4 Sets)

    B2: Cable Upright Row:
    35 Each Hand x 10 (4 Sets)

    C1: Single Arm Tricep Pushdown:
    35 Each Hand x 8 (4 Sets)

    C2: Lying DB SkullCrusher:
    35's x 10 (4 Sets)


    Post-Workout:
    Protein Waffles
    Team ScoobyPrep

  5. #5580
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,330
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 9 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)

    Squat:
    225 x 8
    275 x 8
    315 x 8 ----> 185 x 20

    Leg Press:
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8 ---> 3 Plates/Side x 20

    Hammer Strength V-Squat: (3:1:1:1)
    270 x 10 (3 Sets)

    Single Leg Leg Curl:
    50 (Each Leg) x 10 (4 Sets)
    * Back and forth with no rest between legs

    Post-Workout:
    Clementine's Italian Butter Cookie
    Team ScoobyPrep

  6. #5581
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,330
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 10 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

    Dumbbell Row:
    90's x 10 (4 Sets)

    Chins:
    BW x 11 (5 Sets)

    Low Cable Rows:
    160 x 8 (4 Sets)

    Banded DB Pullover:
    50 + Band x 10 (4 Sets)

    Barbell Hyperextensions:
    95 x 10 (2 Sets)

    EZ Bar Preacher Curl: (3:1:1:1)
    90 x 8 + 2 Partials (4 Sets)

    Cable Reverse Curl: (4:1:1:1)
    75 x 10 (4 Sets)

    Post-Workout:
    White Chocolate Chip Macadamia Nut Cookies
    Team ScoobyPrep

 

 

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