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  1. #5626
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 7 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

    DB Row:
    100's x 10 (3 Sets)

    Lat Pulldown:
    120 x 8 (3 Sets)

    DB Pullover Banded:
    45lb x 10 (3 Sets)

    Supported Chest Row:
    2-45's x 8 (3 Sets)

    Low Row:
    140 x 8 (5 Sets)
    ** 30 Seconds Rest **

    Post-Workout:
    Peppermint Whoopie Pie
    Team ScoobyPrep

  2. #5627
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 7 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

    HS Machine Chest Press
    3 Plates + 25/Side x 8 (3 sets)

    Incline DB Bench:
    100's x 6 (3 Sets)

    Incline Smith Bench:
    185 x 10 (4 Sets)

    Dips:
    BW x Failure (4 Sets)

    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)

    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)

    Post-Workout:
    MTS Protein Wafer
    Team ScoobyPrep

  3. #5628
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 7 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


    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps

    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps

    Post-Workout:
    Sweet & Sour Chicken Stirfry
    Team ScoobyPrep

  4. #5629
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 7 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


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

    Incline DB Bench Press
    80's x 12 (4 Sets)

    Flat DB Fly
    45's x 8 (3 Sets)

    Chins:
    BW x Failure (4 Sets)

    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension

    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)

    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)


    Post-Workout:
    Beef, Tater Tots, Veggies + Cheese
    Team ScoobyPrep

  5. #5630
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 7 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 15 (3 Sets)

    Squat:
    275 x 10 (3 Sets)

    Leg Press:
    8 Plates/Side x 10 (3 Sets)

    Chain Lunges:
    50lbs Chains x 20 Steps (4 Sets)

    Stiff Leg Deadlifts:
    275 x 10 (3 Sets)

    Post-Workout:
    High Road Vanilla Bean + City Cakes Cookie
    Team ScoobyPrep

  6. #5631
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 8 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

    DB Row:
    100's x 10 (3 Sets)

    Lat Pulldown:
    120 x 8 (3 Sets)

    DB Pullover Banded:
    45lb x 10 (3 Sets)

    Supported Chest Row:
    2-45's x 8 (3 Sets)

    Low Row:
    140 x 8 (5 Sets)
    ** 30 Seconds Rest **

    Post-Workout:
    Sugar Cookie Birthday Cake Frosted Protein Muffins:
    Team ScoobyPrep

  7. #5632
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 8 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

    HS Machine Chest Press
    3 Plates + 25/Side x 8 (3 sets)

    Incline DB Bench:
    100's x 6 (3 Sets)

    Incline Smith Bench:
    185 x 10 (4 Sets)

    Dips:
    BW x Failure (4 Sets)

    Reverse Pec Dec:
    55 x 20 + 10 Seconds Iso-Tension (3 Sets)

    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)

    Post-Workout:
    Apple & Herb Stuffed BBQ Honey Pork Chop & Asian Fried Rice:
    Team ScoobyPrep

  8. #5633
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 8 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


    DB Curl
    30's x 15 (3 Sets)

    BB Curl
    75 x 15 (3 Sets)

    Preacher Curl:
    75 x 10 (3 Sets)

    V-Bar Pushdown:
    150 x 15 (3 Sets)

    Bent Over Tricep Extension
    110 x 10 (3 Sets)

    DB Overhead Tricep Extension:
    90 x 10 (3 Sets)

    Post-Workout:
    Cereal + Whey
    Team ScoobyPrep

  9. #5634
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 8 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


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

    Incline DB Bench Press
    80's x 12 (4 Sets)

    Flat DB Fly
    45's x 8 (3 Sets)

    Chins:
    BW x Failure (4 Sets)

    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension

    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)

    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)


    Post-Workout:
    Double Fudge Brownie Frosted Protein Muffins
    Team ScoobyPrep

  10. #5635
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 8 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 15 (3 Sets)

    Squat:
    275 x 10 (3 Sets)

    Leg Press:
    8 Plates/Side x 10 (3 Sets)

    Stiff Leg Deadlifts:
    275 x 10 (3 Sets)

    Post-Workout:
    Mi-Scuzi Pizza
    Team ScoobyPrep

  11. #5636
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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    Default

    Mesocycle #9
    Week 9 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

    HS Chest Press:
    4 Plates/Side x 8 (3 Sets)

    Incline DB Neutral Grip Press:
    90's x 6 (3 Sets)

    Cable Crossover:
    45 Each hand x 6 (4 Sets)

    Push-Up:
    Failure (4 Sets)

    Reverse Pec Dec:
    80 x 20 (3 Sets)

    DB 6-Ways:
    15's x 10 (3 Sets)

    Post-Workout:
    Pancakes Egg White & Cheese Sandwiches
    Team ScoobyPrep

  12. #5637
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #9
    Week 9 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

    Deadstop T-Bar Row:
    5-25lb Plates x 8 (3 Sets)

    Smith Machine Row:
    3-25's/Side x 8 (3 Sets)

    Low Row
    100 x 5 (5 Sets) Rest Pause ((25 Total Reps))

    Chins:
    BW x Failure (5 Sets)

    Post-Workout:
    Hibachi
    Team ScoobyPrep

  13. #5638
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #9
    Week 9 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

    Seated DB Curl Palms Up: (3:1:1:1)
    30's x 8 (4 Sets)

    Preacher Hammer Curl (3:1:1:1)
    45 Pound Plate x 10 (4 Sets)

    Barbell Curl (2:1:1:1)
    75 x 8 (3 Sets)

    Dual Rope Extension:
    110 x 10 (4 Sets)

    Overhead Rope Extension:
    100 x 10 (4 Sets)

    Dips:
    3 Plates/Side x 10 (3 Sets)


    Post-Workout:
    Peanut Butter Brownie Sundae
    Team ScoobyPrep

  14. #5639
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 9 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

    Smith Incline Bench:
    3 Plates/Side x 10, 7, 5 RP

    Lat Pulldown:
    140 x 8 (3 Sets)

    Hammer Strength Low Row:
    60 Each Hand x 8 (3 Sets)
    ** No rest between arms **

    Dumbbell Swings:
    35's x 25 (3 Sets)

    Hammer Strength Side Lateral Raise:
    110 x 10 ---> 80 x 8 --> 65 x 20 (Rest Pause till 20)


    Post-Workout:
    IHOP Red Velvet Pancakes, Nutella Crepes, Cinnamon Roll French Toast
    Team ScoobyPrep

  15. #5640
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 9 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:
    160 x 8 + 5 Partials (4 Sets)

    Hammer Strength V-Squat:
    270 x 8
    290 x 8
    310 x 8
    330 x 8

    Leg Press:
    6 Plates/Side x 15 (5 Sets)

    DB Stiff Leg Deadlifts:
    120's x 10 (4 Sets)

    Post-Workout:
    Handel's Oreo Dough
    Team ScoobyPrep

  16. #5641
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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      18,753,358

    Default

    Mesocycle #9
    Week 10 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

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

    Incline Smith Bench:
    225 x 10 (3 Sets)

    Cable Crossover:
    45 Each hand x 8 (4 Sets)

    HS Machine Fly:
    140 x 12 (3 Sets)

    Bent Over DB Rear Delt Flies:
    40's x 25 (3 Sets)

    DB 6-Ways:
    15's x 8 (3 Sets)

    Post-Workout:
    Protein Blueberry Loaf with a PB2 Glaze
    Team ScoobyPrep

  17. #5642
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 10 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

    Deadstop T-Bar Row:
    6-25lb Plates x 8 (3 Sets)

    Pronated Cable Low Row
    35 Each Hand x 10 (3 Sets)

    Low Row
    110 x 5+5+5+5+5 Rest Pause

    Chins (Neutral Grip):
    BW x 8 (3 Sets)

    HyperExtensions:
    BW x 20 (3 Sets)

    Post-Workout:
    Chocolate Protein Birthday Cake Brownie
    Team ScoobyPrep

  18. #5643
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 10 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

    DB Hammer Curls: (3:1:1:1)
    30's x 8 (4 Sets)

    Barbell Curl 1.5's
    ** All the way up, half way up, back up, all the way up
    60 x 8 (4 Sets)

    Preacher Curl:
    75 x 8 (4 Sets)

    Tricep Pressdown V-Bar:
    150 x 12 (4 Sets)

    Overhead Rope Extension:
    100 x 10 (4 Sets)

    Bent Over Tricep Extension:
    100 x 10 (4 Sets)


    Post-Workout:
    Burger + SP Fries + Peanut Butter Honey Dipping Sauce for the fries (Yogurt, Honey, PB2)
    Team ScoobyPrep

  19. #5644
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 10 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:
    Chocolate Peanut Butter & Banana Waffles:
    Team ScoobyPrep

  20. #5645
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 10 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:
    150 x 10 ---> 130 x 8 --> 110 x 12

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

    Front Squat/Back Squat Combo:
    135 x 10 (Front Squat) --> 135 x 10 (Back Squat) ((4 Sets))

    Weighted Lunges:
    75 Pounds of Chains x 20 Steps (4 Sets)

    Single Leg Leg Curl:
    60 Each Leg x 10 (3 Sets)

    Post-Workout:
    Philly Cheesesteak Stacker & Fries
    Team ScoobyPrep

  21. #5646
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 11 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

    DB Bench Press:

    110’s x 8 (4 Sets)



    Incline Smith Bench:

    225 x 12 (3 Sets)



    Cable Crossover:

    45 Each hand x 8 (4 Sets)

    HS Machine Fly:

    140 x 12 (3 Sets)



    Bent Over DB Rear Delt Flies:

    40's x 15 (3 Sets)

    Hammer Strength Laterals:

    75 x 10 (3 Sets)


    Post-Workout:
    Chicken Stirfry
    Team ScoobyPrep

  22. #5647
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 11 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

    Deadstop T-Bar Row:

    6-25lb Plates x 10 (3 Sets)



    Cable Low Row

    140 x 8 (4 Sets)

    Banded Pullover:

    50DB + Orange Band x 10 (4 Sets)



    Facepull:
    140 x 10 (4 Sets)



    HyperExtensions:

    BW x 20 (3 Sets)



    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  23. #5648
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 11 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

    EZ Bar Reverse Curls

    80 x 12 (4 Sets)

    Hammer Curl:

    40’s x 12 (4 Sets)



    Preacher Curl:

    75 x 8 (3 Sets)

    75 x 8 - 50 x 8 30 x 8

    Tricep Pressdown V-Bar:

    150 x 20 (4 Sets)



    Dip Machine:

    3 Plates/Side x 8 - 2 Plates + 25/Side x 15 2 Plates/Side x 20

    Bent Over Tricep Extension:

    100 x 10 (4 Sets)



    Post-Workout:
    Protein Blueberry Muffins
    Team ScoobyPrep

  24. #5649
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #9
    Week 11 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:
    MRE Bar
    Team ScoobyPrep

  25. #5650
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,630
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #9
    Week 11 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

    Leg Extension:

    50 Each Leg x 15 (6 Sets)

    Leg Press:

    1 Plate/Side x 8 - Add a plate for 8 until failure



    Leg Press Drop Set:

    8 Plates/Side x 8 - 6 Plates x 8 4 Plates x 20



    Lying Leg Curl:

    110 x 15 (4 Sets)





    Post-Workout:
    Mocha Chocolate Cookie
    Team ScoobyPrep

 

 

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