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  1. #5551
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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    Default

    Mesocycle #10
    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

    Hammer Strength Low Row's
    60 Each Hand x 8 (4 Sets)

    Cable Low Row
    130 x 10 (3 Sets)

    A1: Dumbbelll Pullover:
    50 x 10 (4 Sets)

    A2: Cable Pullover
    70 x 10 (4 Sets)

    FacePulls:
    150 x 12 (2 Sets)

    Cable Curl: (5:1:1:1)
    70 x 8 (4 Sets)

    EZ Preacher Bar Curl (4:1:1:1)
    50 x 8 (4 Sets)

    Post-Workout:
    PB Protein Donuts
    Last edited by LayzieBone085; 09-04-2018 at 12:56 PM.
    Team ScoobyPrep

  2. #5552
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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 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


    HS Machine Press:
    3 Plates+25/Side x 8 (3 Sets)


    Incline Smith Bench Press:
    4-25's/Side x 5 (5 Sets)

    A1: Dip Machine
    3 Plates/Side x 10 (3 Sets)

    A2: Stretch Push-Up:
    BW x Failure (3 Sets)

    Machine Rear Delt Fly:
    75 x 15 (4 Sets)

    Cable Lateral: **10 Second Rest between sets **
    10 (Each Hand) x 10 (4 Sets)

    Pushdown:
    170 x 12 (4 Sets)

    DB Skullcrushers:
    30's x 10 (4 Sets)


    Post-Workout:
    FortiFX protein bar
    Team ScoobyPrep

  3. #5553
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    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


    Seated Cable Row
    140 x 12 (4 Sets)


    A1: Cable Pullover:
    100 x 8 (4 Sets)


    A2: Supinated Single Arm Pulldown
    35 Each Hand x 8 (4 Sets)


    Facepulls
    170 x 15 (4 Sets)


    DB Curl
    35/Each Hand x 8 (4 Sets)


    Cable Hammer Curl
    70 x 12 (3 Sets)


    Post-Workout:
    FortiFX Protein Bar
    Team ScoobyPrep

  4. #5554
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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 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


    HS Machine Press
    3 Plates + 25/Side x 10 (4 Sets)


    A1: Cable Crossover
    25 (Each Hand) x 10 (4 Sets)


    A2: DB Incline Fly
    50's x 8 (4 Sets)


    B1: DB Shoulder Lateral's
    25's x 8 (4 Sets)


    B2: DB Swings
    30's x 20 (4 Sets)


    Dual Cable Pressdown:
    140 x 10 (4 Sets)


    Overhead Cable Tricep Extension:
    80 x 10 (4 Sets)


    Post-Workout:
    CinnaDoodle Chocolate Chip Donuts
    Team ScoobyPrep

  5. #5555
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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 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

    Lying Leg Curl
    130 x 12
    150 x 10
    170 x 8
    200 x 8

    A1: Leg Press
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Pates/Side x 8

    Smith Lunges:
    25/Side x 10 (3 Sets)

    Leg Extension:
    60 Each Leg x 8 + Parials till failure (3 Sets)

    Stiff Leg Deadlifts:
    315 x 8 (3 Sets)

    Seated Calf Raise (3:1:2:1)
    1 Plate + 25 x 20 (3 Sets)
    2 Plates x 8 (3 Sets)

    Post-Workout:
    Graeter's Elena Blueberry Pie
    Team ScoobyPrep

  6. #5556
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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 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

    Hammer Strength Low Row's
    60 Each Hand x 8 (4 Sets)

    Cable Low Row
    130 x 10 (3 Sets)

    A1: Cable Pullovers
    50 x 8 (4 Sets)

    A2: Single Arm Supinated Pulldown
    40 Each Hand x 8 (4 Sets)

    FacePulls:
    150 x 12 (3 Sets)

    Cable Curl: (5:1:1:1)
    70 x 12 (4 Sets)

    Incline Hammer Curl (4:1:1:1)
    50 x 10 (4 Sets)

    Post-Workout:
    Pineapple Chicken
    Team ScoobyPrep

  7. #5557
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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 8 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


    HS Machine Press:
    3 Plates+25/Side x 10 (3 Sets)

    Incline Smith Bench Press:
    4-25's/Side x 5 (5 Sets)

    A1: Assisted Dip Machine
    120 x 10 (3 Sets)

    A2: DB Bench Press
    90's x 8 (3 Sets)

    Machine Rear Delt Fly:
    75 x 15 (4 Sets)

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

    Pushdown:
    170 x 8 (4 Sets)

    DB Skullcrushers:
    30's x 10 (4 Sets)


    Post-Workout:
    PB&J English Muffins
    Team ScoobyPrep

  8. #5558
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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 8 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


    Seated Cable Row
    140 x 12 (4 Sets)


    A1: Cable Pullover:
    100 x 8 (4 Sets)


    A2: Supinated Single Arm Pulldown
    35 Each Hand x 8 (4 Sets)


    Facepulls
    170 x 15 (4 Sets)


    DB Curl
    35/Each Hand x 8 (4 Sets)


    Cable Hammer Curl
    70 x 12 (3 Sets)


    Post-Workout:
    Stuffed Peppers
    Team ScoobyPrep

  9. #5559
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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 8 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


    HS Machine Press
    3 Plates + 25/Side x 10 (4 Sets)


    A1: Cable Crossover
    25 (Each Hand) x 10 (4 Sets)


    A2: DB Incline Fly
    50's x 8 (4 Sets)


    B1: DB Shoulder Lateral's
    25's x 8 (4 Sets)


    B2: DB Swings
    30's x 20 (4 Sets)


    Dual Cable Pressdown:
    140 x 10 (4 Sets)


    Overhead Cable Tricep Extension:
    80 x 10 (4 Sets)


    Post-Workout:
    Protein Loaf
    Team ScoobyPrep

  10. #5560
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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 8 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

    Leg Press:
    4 Plates/Side x 15
    5 Plates/Side x 15
    6 Plates/Side x 15 ---> 5 Plates/Side x 12 --> 4 Plates/Side x 12

    A1: DB SLDL
    100's x 10 (4 Sets)

    A2: Walking Chain Lunges
    3 Chains x 8 (4 Sets)

    Lying Leg Curl:
    140 x 12 (4 Sets)

    Post-Workout:
    Handel's Blus Monster
    Team ScoobyPrep

  11. #5561
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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

    Hammer Strength Low Row's
    60 Each Hand x 10 (4 Sets)

    Cable Low Row
    130 x 10 (3 Sets)

    A1: Straight Arm Pullovers
    50 x 8 (4 Sets)

    A2: Single Arm Supinated Pulldown
    40 Each Hand x 8 (4 Sets)

    FacePulls:
    150 x 12 (3 Sets)

    Cable Curl: (5:1:1:1)
    70 x 12 (4 Sets)

    Incline Hammer Curl (4:1:1:1)
    50 x 10 (4 Sets)

    Post-Workout:
    Chicken Salad
    Team ScoobyPrep

  12. #5562
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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


    HS Machine Press:
    3 Plates+25/Side x 10 (3 Sets)

    Incline Smith Bench Press:
    4-25's/Side x 5 (5 Sets)

    A1: Assisted Dip Machine
    120 x 10 (3 Sets)

    A2: DB Bench Press
    90's x 8 (3 Sets)

    Machine Rear Delt Fly:
    75 x 15 (4 Sets)

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

    Pushdown:
    170 x 8 (4 Sets)

    DB Skullcrushers:
    30's x 10 (4 Sets)


    Post-Workout:
    Protein Donuts
    Team ScoobyPrep

  13. #5563
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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


    Seated Cable Row
    140 x 12 (4 Sets)


    A1: Cable Pullover:
    100 x 8 (4 Sets)


    A2: Supinated Single Arm Pulldown
    35 Each Hand x 8 (4 Sets)


    Facepulls
    170 x 15 (4 Sets)


    DB Curl
    35/Each Hand x 8 (4 Sets)


    Cable Hammer Curl
    70 x 12 (3 Sets)


    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  14. #5564
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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


    HS Machine Press
    3 Plates + 25/Side x 10 (4 Sets)


    A1: Cable Crossover
    25 (Each Hand) x 10 (4 Sets)


    A2: DB Incline Fly
    50's x 8 (4 Sets)


    B1: DB Shoulder Lateral's
    25's x 8 (4 Sets)


    B2: DB Swings
    30's x 20 (4 Sets)


    Dual Cable Pressdown:
    140 x 10 (4 Sets)


    Overhead Cable Tricep Extension:
    80 x 10 (4 Sets)


    Post-Workout:
    Protein Muffins
    Team ScoobyPrep

  15. #5565
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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

    Leg Press:
    4 Plates/Side x 15
    5 Plates/Side x 15
    6 Plates/Side x 15 ---> 5 Plates/Side x 12 --> 4 Plates/Side x 12

    A1: DB SLDL
    100's x 10 (4 Sets)

    A2: Walking Chain Lunges
    3 Chains x 8 (4 Sets)

    Lying Leg Curl:
    140 x 12 (4 Sets)

    Post-Workout:
    Wegmans Sub
    Team ScoobyPrep

  16. #5566
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,301
    • 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 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

    Hammer Strength Low Row's
    60 Each Hand x 12 (4 Sets)

    Cable Low Row
    130 x 10 (3 Sets)

    A1: DB Pullovers
    50 x 10 (4 Sets)

    A2: Supported Chest Row
    2-45 Plates x 8 (4 Sets)

    Cable Curl: (4:1:1:1)
    70 x 8 (4 Sets)

    EZ Bar Curl **30 Seconds Rest **
    50 x 12 (4 Sets)

    Post-Workout:
    Protein Mugcake with FF Whip Cream
    Team ScoobyPrep

 

 

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