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  1. #5351
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #6
    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

    Squat
    365 x 5 (4 Sets)

    Hack squat
    3 Plates/Side x 5 (3 Sets)
    3 Plates/Side x 5+4+3 (Rest Pause)

    Leg Press
    8 Plates/Side x 10 (3 Sets)
    8 Plates/Side x 10+6+4 (Rest Pause)

    Lying Leg Curl
    140 x 8 (3 Sets)
    140 x 8+4+3 (Rest Pause)

    Seated Calf Raise
    2 Plates x 10 (3 sets)
    2 Plates x 10+6+4 (Rest Pause)

    Post-Workout:
    Pumpkin Pancakes
    Team ScoobyPrep

  2. #5352
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #6
    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

    Incline dumbbell bench press
    90's x 10 (4 Sets)
    1 arm suit case rows
    2-25’s x 8 (3 Sets)
    2-25 x 8+4+3 (Rest Pause)

    Upright row (Pull to Sternum)
    80 x 8(3 Sets)
    80 x 8+4+2 (Rest Pause)

    Hammer Strength High Row
    2-25’s/Side x 10 (3 Sets)
    2-25’s/Side x 10+4+3 (Rest Pause)

    Dumbbell Lateral Raise
    35’s x 8 (3 Sets)
    35’s x 8 30’s x 8 25’s x 10 (1 Set)

    Seated Incline Dumbbell Curl
    25’s x 8 (3 Sets)
    25’s x 8+4+3 (Rest Pause)

    Cable Tricep Extension
    140 x 10 (3 Sets)
    140 x 10+4+3 (Rest Pause)

    Post-Workout:
    Protien Cheesecake
    Team ScoobyPrep

  3. #5353
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #6
    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

    Smith Squat
    225 x 12 (3 Sets)
    225 x 12+4+3 (Rest Pause)

    V squat machine
    160 x 12 (3 Sets)
    160 x 12+6+3 (Rest Pause)

    Leg Extension
    50 Each Leg x 15 (3 Sets)
    50 Each Leg x 15 + 5 + 3 (Rest Pause)

    Single Leg Prone Leg Curl
    40 Each Leg x 15 (3 Sets)
    40 Each Leg x 15 + 6 + 3 (Rest Pause)

    Donkey Calf Raise
    3 Plates x 10 (3 Sets)
    3 Plates x 10+5+3 (Rest Pause)

    Leg Press Calf Press
    3 Plates/Side x 10 (3 Sets)
    3 Plaets/Side x 10+6+3 (Rest Pause)

    Post-Workout:
    Sludge
    Team ScoobyPrep

  4. #5354
    Will rep for Zyzz posts TBtaylor52's Avatar
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    5 years later I see this log is still going... LOORDDDDD way to go lol
    RIP Zyzz 03/24/1989 08/06/2011. Veni Vidi Vici. Son of Zeus. Brother of Hercules. Father of Aesthetics.
    POWER LEVEL: 116,195

  5. #5355
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #6
    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

    Meadows Row
    45 x 12 (4 Sets)

    T bar row
    5-25’s x 12 (3 Sets)
    5-25’s x 12+5+3 (Rest Pause)

    Single Arm Straight arm push downs
    15 x 15 (2 Sets)
    15 x 15+5+3 (Rest Pause)

    Bent over dumbbell rows
    70’s x 15 (3 Sets)
    70’s x 15 → 60’s x 12 → 50’s x 10 (1 Set)

    Single Arm Cable Pulldown
    25 Each Hand x 15 (3 Sets)
    25 Each Hand x 15+9+3 (Rest Pause)

    Post-Workout:
    Pumpkin Whoopie Pie (Wegmans):
    Team ScoobyPrep

  6. #5356
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #6
    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

    Smith incline Barbell Bench Press
    225 x 5 (3 Sets)
    225 x 5 +3 + 2 (Rest Pause)

    Seated cable rows close grip (Mid Back Focus)
    110 x 8 (3 Sets)
    110 x 8 + 4 + 3 (Rest Pause)

    Smith Barbell Row (Pull To Chest)
    3-25's/Side x 5 (2 Sets)
    3-25's/Side x 5+3+2 (Rest Pause)

    Close grip v bar pull downs (Mid Back)
    110 x 6 (3 Sets)
    100 x 8+3+2 (Rest Pause)

    HS Shoulder Press
    130 x 5 (2 Sets)
    130 x 8+5+3 (Rest Pause)

    EZ Bar Curl
    90 x 6 (2 Sets)
    90 x 6+3+2 (Rest Pause)

    Floor Skullcrusher
    125 x 6 (2 Sets)
    125 x 6+2+2 (Rest Pause)

    Post-Workout:
    Chicken & Rice
    Team ScoobyPrep

  7. #5357
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #7
    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

    Barbell Squats
    225 x 15 (3 sets)

    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)

    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)

    Lying Leg Curls
    140 x 10 (2 Sets)

    Single Leg Leg Curl
    50 x 10 (2 Sets)

    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)

    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)

    Seated calf-raises
    2 Plates x 10 (2 Sets)

    Post-Workout:
    Overnight Oats

    Team ScoobyPrep

  8. #5358
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #7
    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


    Flat DB Bench Press
    120’s x 4 (3 Sets)

    Chain Weighted Dips
    100lb Chains x 6 (2 sets)

    Cable Crossovers
    25 Each Hand x 10 (2 Sets)

    Smith Machine Shoulder Press
    225 x 6 (3 Sets)

    HS side-laterals:
    70 x 10 60 x 10 50 x 10 (3 Sets)

    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)

    Cable Pushdown
    170 x 10 (2 Sets)

    Post-Workout:
    Chili & Rice
    Team ScoobyPrep

  9. #5359
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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      18,753,355

    Default

    Mesocycle #7
    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

    Wide Grip PullDown
    110 x 8 (3 Sets)

    Overhand bent-over barbell rows
    185 x 8 (3 Sets)

    One-arm dumbbell rows
    90’s x 10 (2 Sets)

    Close-grip cable pull-down
    100 x 10 (3 Sets)

    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)

    Standing dumbbell curls
    30’s x 8 (3 Sets)

    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)

    Post-Workout:
    Stirfry:
    Team ScoobyPrep

  10. #5360
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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    Default

    Mesocycle #7
    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

    Barbell Squats –
    345 x 3 (3 Sets)

    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)

    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)

    Lying leg curls
    155 x 8 (2 Sets)

    Smith Standing calf-raises
    225 x 5 (2 Sets)

    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)

    Post-Workout:

    Ample Hills The Force:

    Team ScoobyPrep

  11. #5361
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      26,330
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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
      18,753,355

    Default

    Mesocycle #7
    Week 2 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 Barbell Chest Press
    225 x 3 (3 Sets)

    Barbell deadlifts
    315 x 3 (3 Sets)

    Overhead Barbell shoulder press
    155 x 5 (3 Sets)

    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)

    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)

    EZ Barbell Curls
    90 x 5 (2 Sets)

    Barbell Skull Crushers
    110 x 6 (2 Sets)

    Post-Workout:
    Overnight Oats
    Team ScoobyPrep

  12. #5362
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #7
    Week 2 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

    Barbell Squats
    225 x 15 (3 sets)

    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)

    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)

    Lying Leg Curls
    140 x 10 (2 Sets)

    Single Leg Leg Curl
    50 x 10 (2 Sets)

    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)

    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)

    Seated calf-raises
    2 Plates x 10 (2 Sets)

    Post-Workout:
    Banana Pancakes + Whip Cream
    Team ScoobyPrep

  13. #5363
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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      18,753,355

    Default

    vMesocycle #7
    Week 2 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 Press
    120’s x 4 (3 Sets)

    Chain Weighted Dips
    100lb Chains x 6 (2 sets)

    Cable Crossovers
    25 Each Hand x 10 (2 Sets)

    Smith Machine Shoulder Press
    225 x 6 (3 Sets)

    HS side-laterals:
    70 x 10 60 x 10 50 x 10 (3 Sets)

    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)

    Cable Pushdown
    170 x 10 (2 Sets)

    Post-Workout:
    Healthy Cinnamon Roll's
    Team ScoobyPrep

  14. #5364
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,355

    Default

    Mesocycle #7
    Week 2 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
    110 x 8 (3 Sets)

    Overhand bent-over barbell rows
    185 x 8 (3 Sets)

    One-arm dumbbell rows
    90’s x 10 (2 Sets)

    Close-grip cable pull-down
    100 x 10 (3 Sets)

    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)

    Standing dumbbell curls
    30’s x 8 (3 Sets)

    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)

    Post-Workout:
    Frozen Protein Squares
    Team ScoobyPrep

  15. #5365
    Time To Rebound! LayzieBone085's Avatar
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      3-4 Years
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      Erie, Pennsylvania
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      1,875,321,636
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    Default

    Mesocycle #7
    Week 2 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

    Barbell Squats –
    345 x 3 (3 Sets)

    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)

    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)

    Lying leg curls
    155 x 8 (2 Sets)

    Smith Standing calf-raises
    225 x 5 (2 Sets)

    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)

    Post-Workout:
    Snyders Chocolate Peanut Butter Filled Pretzels
    Team ScoobyPrep

  16. #5366
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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      18,753,355

    Default

    Mesocycle #7
    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 Barbell Chest Press
    225 x 3 (3 Sets)

    Barbell deadlifts
    315 x 3 (3 Sets)

    Overhead Barbell shoulder press
    155 x 5 (3 Sets)

    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)

    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)

    EZ Barbell Curls
    90 x 5 (2 Sets)

    Barbell Skull Crushers
    110 x 6 (2 Sets)

    Post-Workout:
    Birthday Cake
    Team ScoobyPrep

  17. #5367
    Time To Rebound! LayzieBone085's Avatar
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      18,753,355

    Default

    Mesocycle #7
    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

    Barbell Squats
    225 x 15 (3 sets)

    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)

    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)

    Lying Leg Curls
    140 x 10 (2 Sets)

    Single Leg Leg Curl
    50 x 10 (2 Sets)

    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)

    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)

    Seated calf-raises
    2 Plates x 10 (2 Sets)

    Post-Workout:
    Pumpkin Loaves
    Team ScoobyPrep

  18. #5368
    M&S Senior Member antoniovilla9's Avatar
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      246,596

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    Send some of that snow to Ohio. Love it! Be safe

  19. #5369
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by antoniovilla9 View Post
    Send some of that snow to Ohio. Love it! Be safe
    Take it all.. Sick of it..
    Team ScoobyPrep

  20. #5370
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #7
    Week 2 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 Press
    120’s x 4 (3 Sets)

    Chain Weighted Dips
    100lb Chains x 6 (2 sets)

    Cable Crossovers
    25 Each Hand x 10 (2 Sets)

    Smith Machine Shoulder Press
    225 x 6 (3 Sets)

    HS side-laterals:
    70 x 10 60 x 10 50 x 10 (3 Sets)

    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)

    Cable Pushdown
    170 x 10 (2 Sets)

    Post-Workout:
    Chocolate Strawberry Layered Cake
    Team ScoobyPrep

  21. #5371
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,355

    Default

    Mesocycle #7
    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
    110 x 8 (3 Sets)

    Overhand bent-over barbell rows
    185 x 8 (3 Sets)

    One-arm dumbbell rows
    90’s x 10 (2 Sets)

    Close-grip cable pull-down
    100 x 10 (3 Sets)

    Reverse pec-deck machine flyes –
    60 x 15 (4 Sets)

    Standing dumbbell curls
    30’s x 8 (3 Sets)

    HS Close-grip preacher curls
    45lb Plate x 15 (3 Sets)

    Post-Workout:
    Pumpkin Loaves
    Team ScoobyPrep

  22. #5372
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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    Default

    Mesocycle #7
    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

    Barbell Squats –
    345 x 3 (3 Sets)

    DB Stiff Leg Deadlifts
    130’s x 8 (3 Sets)

    Leg presses (Close Stance)
    6 Plates/Side x 6 (3 Sets)

    Lying leg curls
    155 x 8 (2 Sets)

    Smith Standing calf-raises
    225 x 5 (2 Sets)

    Calf-raises in the Leg press machine
    4 Plates/Side x 10 (2 Sets)

    Post-Workout:
    Pumpkin Pie:
    Team ScoobyPrep

  23. #5373
    Time To Rebound! LayzieBone085's Avatar
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      3-4 Years
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      Build Muscle
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #7
    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


    Incline Barbell Chest Press
    225 x 3 (3 Sets)

    Barbell deadlifts
    315 x 3 (3 Sets)

    Overhead Barbell shoulder press
    155 x 5 (3 Sets)

    Seated Dumbbell side Lateral raises
    30’s x 6 (3 Sets)

    Seated Bent-over Rear Delt Raises
    35’s x 6 (3 Sets)

    EZ Barbell Curls
    90 x 5 (2 Sets)

    Barbell Skull Crushers
    110 x 6 (2 Sets)

    Post-Workout:
    Pulled Pork Cheesesteak Sandwich:
    Team ScoobyPrep

  24. #5374
    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 #7
    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

    Barbell Squats
    225 x 15 (3 sets)

    Hack Squats (Close Stance)
    2 Plates/Side x 8 (2 Sets)

    Weighted Chain Walking Lunges
    4 Chains (100lbs) x 20 Steps (3 sets)

    Lying Leg Curls
    140 x 10 (2 Sets)

    Single Leg Leg Curl
    50 x 10 (2 Sets)

    Smith Stiff Leg Deadlifts
    4 -25lb Plates/Side x 8 (2 Sets)

    Donkey calf-raises
    2 Plates/Side x 10 (2 Sets)

    Seated calf-raises
    2 Plates x 10 (2 Sets)

    Post-Workout:
    Icon Meals
    Team ScoobyPrep

  25. #5375
    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 #7
    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


    Flat DB Bench Press
    120’s x 4 (3 Sets)

    Chain Weighted Dips
    100lb Chains x 6 (2 sets)

    Cable Crossovers
    25 Each Hand x 10 (2 Sets)

    Smith Machine Shoulder Press
    225 x 6 (3 Sets)

    HS side-laterals:
    70 x 10 60 x 10 50 x 10 (3 Sets)

    Overhead Cable Tricep Extension
    60 x 10 (3 Sets)

    Cable Pushdown
    170 x 10 (2 Sets)

    Post-Workout:

    Yogurt, Whey, Half Protein Bar, and Cheerios.
    Team ScoobyPrep

 

 

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