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  1. #5651
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 12 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


    Incline Smith Bench:

    225 x 12, 8, 7 , 6



    HS Incline Press:

    2 Plates + 25/Side x 6 (3 Sets)



    Pec Deck Fly:
    140 x 10 (3 Sets)


    Cable Crossover:
    35 Each Hand x 8 (4 Sets)

    DB Side Laterals:
    30's x 12 (3 Sets)


    DB Partial Lateral's:
    50's x 20 (3 Sets)

    Reverse Pec Dec:
    70 x 30 (3 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  2. #5652
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 12 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

    DB Row:
    50 x 10
    60 x 10
    70 x 10
    80 x 10 (3 Sets)


    HS Low Row

    60 Each Hand x 8 (4 Sets)

    Lying Cable Pullover

    50 x 12 (4 Sets)



    Cable Low Row:

    140 x 10 (4 Sets)



    HyperExtensions:

    BW x 20 (3 Sets)



    Post-Workout:
    Protein S'mores Loaf
    Team ScoobyPrep

  3. #5653
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 12 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

    Cable Curls

    80 x 20, 15, 12, 10

    EZ bar Preacher Curl

    70 x 10 (4 Sets)



    Rope Hammer Curl:
    *25 Second Rest *
    70 x Failure (4 Sets)

    Dual Rope Pressdown:

    150 x 15 (4 Sets)



    Over Head Tricep Extension:

    100 x 10 (4 Sets)



    Incline DB Skullcrusher:

    30 Each Hand x 12 (4 Sets)



    Post-Workout:
    Protein Cake:
    Team ScoobyPrep

  4. #5654
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 12 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 Chest Fly:

    140 x 8 --> 110 x 8 --> 90 x 20

    Push-Up:

    BW x Failure (3 Sets)



    Lat Pulldown:

    140 x 8 (3 Sets)

    Hammer Strength Low Row:

    60 Each Hand x 8 (3 Sets)

    ** No rest between arms **

    HS Rear Delt Fly:

    70 x 25 (3 Sets)

    Hammer Strength Side Lateral Raise:

    110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)



    Post-Workout:
    PB2 Layered Pancakes
    Team ScoobyPrep

  5. #5655
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 12 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:

    140 x 8 +10 Partials (4 Sets)



    Adductor:

    170 x 8 (3 Sets)



    Paused V-Squat:
    340 x 8 (4 Sets)


    Leg Press

    2 Plates/Side x 30

    3 Plates/Side x 30

    4 Plates/Side x 30



    Leg Extension: (5:1:2:1)

    40 Each Leg x 6 (3 Sets)



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




    Post-Workout:
    Mexican


    Team ScoobyPrep

  6. #5656
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 13 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


    Incline Smith Bench:

    225 x 12, 8, 7 , 6



    HS Incline Press:

    2 Plates + 25/Side x 6 (3 Sets)



    Pec Deck Fly:
    140 x 10 (3 Sets)


    Cable Crossover:
    35 Each Hand x 8 (4 Sets)

    DB Side Laterals:
    30's x 12 (3 Sets)


    DB Partial Lateral's:
    50's x 20 (3 Sets)

    Reverse Pec Dec:
    70 x 30 (3 Sets)

    Post-Workout:
    Protein Cake
    Team ScoobyPrep

  7. #5657
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 13 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

    DB Row:
    50 x 10
    60 x 10
    70 x 10
    80 x 10 (3 Sets)


    HS Low Row

    60 Each Hand x 8 (4 Sets)

    Lying Cable Pullover

    50 x 12 (4 Sets)



    Cable Low Row:

    140 x 10 (4 Sets)



    HyperExtensions:

    BW x 20 (3 Sets)



    Post-Workout:
    Sinfit Cookie
    Team ScoobyPrep

  8. #5658
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 13 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

    A1: Cable Curls

    80 x 15

    A2: Rope Pressdown

    110 x 15



    4 Rounds



    B1: EZ Bar Preacher Curls
    70 x 8

    B2: Tricep Kickback
    20 Each Hand x 8



    4 Rounds



    C1: EZ Bar Cable Curls

    70 x 12

    C2: DB Skull Crusher
    35's x 12



    3 Rounds



    D1: DB Hammer Curl's

    35's x 10


    D2: V Bar Pressdown
    110 x 20



    3 Rounds


    Post-Workout:
    Apple Cinnamon Protein Muffins
    Team ScoobyPrep

  9. #5659
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 13 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 Chest Fly:

    140 x 8 --> 110 x 8 --> 90 x 20

    Push-Up:

    BW x Failure (3 Sets)



    Lat Pulldown:

    140 x 8 (3 Sets)

    Hammer Strength Low Row:

    60 Each Hand x 8 (3 Sets)

    ** No rest between arms **

    HS Rear Delt Fly:

    70 x 25 (3 Sets)

    Hammer Strength Side Lateral Raise:

    110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)

    Post-Workout:
    PB&J Protein Loaves
    Team ScoobyPrep

  10. #5660
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 13 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:

    170 x 8 --> 130 x 8 --> 95 x 10 + 35 Partials



    Adductor:

    170 x 8 (3 Sets)




    Feet High Leg Press

    6 Plates/Side x 8

    7 Plates/Side x 8

    9 Plates/Side x 8

    10 Plates/Side x 8



    Leg Extension: (5:1:2:1)

    30 Each Leg x 20 (3 sets)

    30 Each Leg x 20 + 20 Partials



    Smith Squats (Heels Elevated on 5lb Plates): (4:1:2:1 Tempo)

    225 x 6 (4 Sets)




    Post-Workout:
    Pretzel Crusted Buffalo Chicken & Bacon Fried Rice
    Team ScoobyPrep

  11. #5661
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #10
    Week 1 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



    Neutral Grip Pulldown:

    120 x 8 (2 Sets)



    BB Curl:
    45 x 10
    55 x 10
    65 x 12
    75 x 8

    DB Hammer Curl:
    30's x 20 (2 Sets)





    Post-Workout:

    PB&J Protein Pancakes
    Team ScoobyPrep

  12. #5662
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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    Default

    Mesocycle #10
    Week 1 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 12

    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:
    3 Plates/Side x 12 + 7 + 4 Rest Pause

    HS Machine Fly:
    140 x 10 (2 Sets)

    HS Shoulder Press:
    90 Each Hand x 8 (2 Sets)

    DB Shoulder Laterals:
    20's x 10
    30's x 10 --> 25's x 8 --> 20's x 10 --> 15's x 15

    HS Rear Delt Raise:
    70 x 25 (2 Sets)

    V-bar Pushdown:
    140 x 12 (2 Sets)

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

    Post-Workout:
    Take-Out from Wegmans
    Chicken, Shrimp, Rice, Veggies
    Team ScoobyPrep

  13. #5663
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #10
    Week 1 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:
    110 x 12 (3 Sets)

    Supinated 1 Arm Pulldowns:
    35 Each Hand x 10 (2 Sets)

    Chest Supported Row:
    3-45 Plates x 10 (3 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    Preacher Curls:
    75 x 8 (2 Sets)



    Reverse Curls:

    40 x 20 (2 Sets)


    Post-Workout:
    Cinnamon Apple & Pumpkin Donuts
    Team ScoobyPrep

  14. #5664
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #10
    Week 1 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:
    80's x 12 (3 Sets)

    Hex Press:
    70's x 10 (3 Sets)


    Stretch Push-Ups:
    BW x Failure (2 Sets)

    A1: DB Side Lateral Partials
    2 Sets of 20

    A2: Smith Shoulder Press
    2 Sets of 6

    Dual Handle Pushdown:
    120 x 12 (2 Sets)

    Lying DB Skullcrusher:
    30's x 15 (2 Sets)


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

  15. #5665
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
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      18,753,357

    Default

    Mesocycle #10
    Week 1 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
    160 x 8 + 10 Partials

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

    Feet High Leg Press
    5 Plates/Side x 10
    6 Plates/Side x 10
    7 Plates/Side x 10
    8 Plates/Side x 10

    DB Split Squat:
    40's x 10 --> 30's x 10 -- > 20's x 20

    DB Stiff Leg Deadlifts:
    130's x 10 (2 Sets)

    Post-Workout:
    Pretzel Bun Bacon Sloppy Joes & Potato Wedges
    Team ScoobyPrep

  16. #5666
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #10
    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:
    Chicken Tikka Masala Stirfry
    Team ScoobyPrep

  17. #5667
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #10
    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:
    Sweet & Sour Chicken Stirfry
    Team ScoobyPrep

  18. #5668
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #10
    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:
    110 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:
    Frosted Layered Protein Birthday Cake
    Team ScoobyPrep

  19. #5669
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #10
    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:
    100'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:
    Strawberry & Banana Protein Pancakes
    Team ScoobyPrep

  20. #5670
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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    Default

    Mesocycle #10
    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
    160 x 8 + 10 Partials + 30 Second Iso-Hold



    HS V-Squat:
    200 x 8
    240 x 8
    300 x 8
    360 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:
    Haagen Dazs Non-Dairy Mocha Chocolate Cookie
    Team ScoobyPrep

  21. #5671
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #10
    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:
    Chocolate Protein Cake Coated in PB2 Glaze
    Team ScoobyPrep

  22. #5672
    Time To Rebound! LayzieBone085's Avatar
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    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:
    Breakfast Egg Muffins
    Team ScoobyPrep

  23. #5673
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,485
    • 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 #10
    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:
    Peanut Butter & Banana Pancakes
    Team ScoobyPrep

  24. #5674
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,485
    • 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 #10
    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:
    Chocolate Peanut Butter Lava Cake
    Team ScoobyPrep

  25. #5675
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,485
    • 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 #10
    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:
    Oakmont Dolce
    Team ScoobyPrep

 

 

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