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  1. #5701
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #11
    Week 2 Day 1

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds



    Low Cable Rows:
    80 x 20
    100 x 15
    120 x 10
    140 x 8
    160 x 6 --> 120 x 8


    DB Row:
    60 x 10
    70 x 10
    80 x 8

    Chins:
    BW x Failure (2 Sets)

    Meadows Row:
    25 Plate x 10
    2-25 Plates x 12
    3-25 Plates x 8

    DB Pullovers
    60 x 10 (2 Sets)

    Hammer Style Preacher Curl:
    30's x 12 (2 Sets)

    One Arm Cable Curl
    25 x 15 (2 Sets)

    Post-Workout:
    Birthday Cake
    Team ScoobyPrep

  2. #5702
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,357

    Default

    Mesocycle #11
    Week 2 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Decline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    100's x 8 --> 80's x 8 --> 60's x 10

    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8

    HS Machine Press:
    4 Plates/Side x 6 (2 Sets)

    HS Dip Machine:
    3 Plates/Side x Failure (2 Sets)

    HS Rear Delt Raise:
    70 x 30 (2 Sets)

    DB Shoulder Laterals:
    20's x 10
    25's x 8
    30's x 8

    Single Hand Pushdowns
    60 Each Hand x 12 (2 Sets)

    DB Skullcrusher:
    40's x 10 (2 Sets)


    Post-Workout:
    Protein Donuts
    Team ScoobyPrep

  3. #5703
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
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    • Goal
      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 2 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Wide Grip Pulldown:
    120 x 12 (3 Sets)

    BW Chins
    BW x Failure (3 Sets)

    Facepulls to Mid Back
    140 x 12 (2 Sets)

    Chest Supported Row:
    3-45 Plates x 8 (3 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    EZ Bar Curl
    75 x 15 (2 Sets)

    BB Curl (4:1:1:1)
    65 x 8 (2 Sets)


    Post-Workout:
    S'mores
    Team ScoobyPrep

  4. #5704
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,573
    • Years Exp
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      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 2 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds



    Slight Incline DB Bench:
    90's x 8 (3 Sets)

    Push-Ups:
    BW x Failure (3 Sets)

    HS Pec Fly:
    140 x 10 + 15 seconds Iso-Tension (2 Sets)

    A1: DB Rear Delt Flies
    2 Sets of 25
    A2: Smith Shoulder Press
    2 Sets of 10-12

    Dual Handle Pushdown:
    120 x 12 (2 Sets)

    Overhead Tricep Cable Extension
    30's x 12 (2 Sets)

    Post-Workout:
    Quest Bar
    Team ScoobyPrep

  5. #5705
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 2 Day 5

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl:
    100 x 8
    120 x 8
    140 x 8
    170 x 8 + 10 Partials + 30 Second Iso-Hold

    HS V-Squat:
    200 x 8
    240 x 8
    300 x 8
    390 x 8 (2 Sets)

    Leg Press Drop Set:
    5 Plates/Side x 5
    6 Plates/Side x 5
    7 Plates/Side x 10 --> 5 Plates x 8 --> 4 Plates x 8 --> 3 Plates x 20

    Smith Squat:
    225 x 15 + 8 + 5 Rest Pause Set


    Cable Pullthrough
    80 x 10 (2 Sets)


    Post-Workout:
    Graeter's Chunky Chunky Hippo
    Team ScoobyPrep

  6. #5706
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 3 Day 1

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Low Cable Rows:
    60 x 20
    80 x 20
    120 x 10
    140 x 8
    160 x 6 --> 120 x 8

    DB Row:
    60 x 10
    70 x 10
    80 x 8

    Single Straight Arm Pulldowns:
    30 Each Hand x Failure (2 Sets)

    Meadows Row:
    25 Plate x 10
    2-25 Plates x 12
    3-25 Plates x 8

    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 12 (3 Sets)


    Barbell Curl: (3:1:1:1)
    65 x 15 (3 Sets)

    Hammer Curl:
    30's x 8 --> 25's x 6 --> 20's x 8 --> 15's x 10

    Post-Workout:
    Oatmeal Chocolate Chip Protein Muffins
    Team ScoobyPrep

  7. #5707
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 3 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Decline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    100's x 8 --> 80's x 8 --> 60's x 12

    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8

    Cable Crossover:
    45 Each Hand x 15 (2 Sets)

    Assisted Dip Machine
    2 Sets to Failure

    HS Rear Delt Raise:
    50 x 40 (2 Sets)

    DB Shoulder Laterals:
    20's x 10
    25's x 8
    30's x 8

    Single Hand Pushdowns
    60 Each Hand x 12 (2 Sets)

    DB Skullcrusher:
    40's x 10 (2 Sets)



    Post-Workout:
    Chocolate Chip Protein Dounts
    Team ScoobyPrep

  8. #5708
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 3 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Low Cable Rows: (2:1:2:1)
    140 x 2

    Facepulls to Mid Back
    140 x 15 (2 Sets)

    Braced Dumbbell Rows:
    50's x 12 (2 Sets)

    HyperExtensions:
    BW x 25 (2 Sets)

    Incline Concentration Curls:
    20's x 15 (2 Sets)

    EZ Bar Curl
    75 x 15 (2 Sets)


    Post-Workout:
    Birthday Cake Protein Donuts
    Team ScoobyPrep

  9. #5709
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 3 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    High Incline DB Bench:
    100's x 8 (3 Sets)

    Stretch Push-Ups:
    BW x Failure (3 Sets)

    HS Pec Fly:
    140 x 10 + 20 seconds Iso-Tension (2 Sets)

    A1: DB Rear Delt Flies
    2 Sets of 25

    A2: Cable Laterals
    2 Sets of 15

    Dual Handle Pushdown:
    140 x 8 (2 Sets)

    Overhead Tricep Cable Extension
    30's x 15 (2 Sets)


    Post-Workout:
    Pork Stirfry
    Team ScoobyPrep

  10. #5710
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 3 Day 5

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Lying Leg Curl: (3:1:1:1)
    100 x 8
    120 x 8
    140 x 8
    160 x 8 (2 Sets)

    HS V-Squat:
    200 x 8
    240 x 8
    300 x 8
    360 x 9
    360 x 8

    Leg Extension:
    30 Each Leg x 6
    40 Each Leg x 6
    50 Each Leg x 12, 8, 6 (Cluster Set)

    Walking Chain Lunges:
    4 Chains --> 3 Chains --> 2 Chains --> 1 Chain x 20 Steps Dropset

    Cable Pullthrough
    80 x 10 (2 Sets)

    Post-Workout:
    Graeter's Chunky Chunky Hippo:
    Team ScoobyPrep

  11. #5711
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 4 Day 1
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2

    Rest Times are 90 Seconds

    Smith Machine Row:
    25/Side x 15
    2-25/Side x 12
    3-25/Side x 4
    3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12

    DB Pullover:
    65 x 12 (2 Sets)

    DB Row:
    90's x 8 (2 Sets)

    Meadows Row:
    25 Plate x 10
    2-25 Plates x 12
    3-25 Plates x 8

    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (3 Sets)

    A1: Reverse EZ Bar Curl
    70 x 12 (2 Sets)

    B1: Hammer Curl:
    30's x 8 (2 Sets)


    Post-Workout:
    Peanut Butter Swirled Protein Donuts
    Team ScoobyPrep

  12. #5712
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 4 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Incline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    110's x 8 --> 80's x 8 --> 60's x 12

    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8

    Cable Crossover:
    45 Each Hand x 15 (2 Sets)

    Assisted Dip Machine
    2 Sets to Failure

    HS Rear Delt Raise:
    80 x 20 --> 60 x 10 (2 Sets)

    DB Shoulder Laterals:
    35's x 8 (2 Sets)

    Dual Rope Tricep Extension:
    140 x 12-15 (2 Sets)

    Lying DB Skullcrusher:
    35's x 10-12 (2 Sets)

    Post-Workout:
    M&M Protein Donuts
    Team ScoobyPrep

  13. #5713
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 4 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Pronoated Low Cable Rows: (2:1:2:1)
    100 x 10 (2 Sets)

    Braced Dumbbell Rows:
    50's x 12 (2 Sets)

    Cable Pullover
    70 x 10 (3 Sets)

    HyperExtensions:
    BW x 25 (2 Sets)

    Supinated DB Curl
    30's x 8 (2 Sets)

    Cable Hammer Curl
    90 x 8 (2 Sets)

    Post-Workout:
    S'mores Protein Cake
    Team ScoobyPrep

  14. #5714
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 4 Day 4
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Hammer Strength Machine Press
    4 Plates/Side x 8 (2 Sets)

    Pronated DB Fly: (3:1:1:1)
    40's x 12

    HS Pec Fly:
    140 x 10 + 20 seconds Iso-Tension (2 Sets)

    A1: DB Rear Delt Flies
    2 Sets of 25

    A2: Hammer Strength Laterals
    2 Sets of 15

    Dual Handle Pushdown:
    140 x 10 (2 Sets)

    Overhead Tricep Cable Extension
    30's x 15 (2 Sets)


    Post-Workout:
    Eggs, Potatoes & Chicken
    Team ScoobyPrep

  15. #5715
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 4 Day 5
    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl: (3:1:1:1)
    100 x 8
    120 x 8
    140 x 8
    160 x 8 + 10 Partials (2 Sets)

    Leg Press: (3:1:1:1)
    1 Plate/Side x 20
    2 Plates/Side x 15
    3 Plates/Side x 12
    4 Plates/Side x 10
    5 Plates/Side x 8
    6 Plates/Side x 8 (2 Sets)

    DB Goblet Squat:
    110's x 8 (2 Sets)

    Leg Extension: (3:1:1:1)
    30 Each Leg x 8 (7 Sets)
    * Go Back and Forth for 7 sets with no rest

    Cable Pull through
    80 x 12 (2 Sets)

    Post-Workout:

    Ben & Jerry's Chocolate Chip Cooke Dough Core:
    Team ScoobyPrep

  16. #5716
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    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 Machine Row:
    25/Side x 15
    2-25/Side x 12
    3-25/Side x 4
    3-25/Side x 8 --> 2-25/Side x 8 -> 1-25/Side x 12

    DB Pullover:
    65 x 12 (2 Sets)

    DB Row:
    90's x 8 (2 Sets)

    Meadows Row:
    25 Plate x 10
    2-25 Plates x 12
    3-25 Plates x 8

    1 Arm Supinated Lat Pulldown:
    35 Each Hand x 8 (3 Sets)

    A1: Reverse EZ Bar Curl
    70 x 12 (2 Sets)

    B1: Hammer Curl:
    30's x 8 (2 Sets)


    Post-Workout:
    Chicken + PB & Banana Bagel
    Team ScoobyPrep

  17. #5717
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    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

    Incline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    110's x 8 --> 80's x 8 --> 60's x 12

    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8

    Cable Crossover:
    45 Each Hand x 15 (2 Sets)

    Assisted Dip Machine
    2 Sets to Failure

    HS Rear Delt Raise:
    80 x 20 --> 60 x 10 (2 Sets)

    DB Shoulder Laterals:
    35's x 8 (2 Sets)

    Dual Rope Tricep Extension:
    140 x 12-15 (2 Sets)

    Lying DB Skullcrusher:
    35's x 10-12 (2 Sets)

    Post-Workout:
    Protein Pudding + Banana + Peanut Butter
    Team ScoobyPrep

  18. #5718
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,573
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #11
    Week 5 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Pronoated Low Cable Rows: (2:1:2:1)
    100 x 10 (2 Sets)

    Braced Dumbbell Rows:
    50's x 12 (2 Sets)

    Cable Pullover
    70 x 10 (3 Sets)

    HyperExtensions:
    BW x 25 (2 Sets)

    Supinated DB Curl
    30's x 8 (2 Sets)

    Cable Hammer Curl
    90 x 8 (2 Sets)

    Post-Workout:
    Protein Peanut Butter Chocolate Chip Oreo Cookies
    Team ScoobyPrep

 

 

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