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  1. #5526
    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


    Meadows Row:
    3-25lb Plates x 8 (3 Sets)

    Pronated Cable Low Row:
    100 x 10 (4 Sets)

    Rack Pulls:
    405 x 5 (5 Sets)

    Chins:
    BW x Failure (3 Sets)

    HyperExtensions:
    BW x 20 (3 Sets)


    Post-Workout:
    Protein Pudding
    Team ScoobyPrep

  2. #5527
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,552
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      18,753,354

    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

    Flat DB Press:
    70's x 8
    80's x 8
    90's x 8
    100's x 8 --> 80's x 8 --> 60's x 10

    Incline Smith:
    3-25's/Side x 10 (3 Sets)

    Neutral Grip DB Incline Bench:
    70's x 8 (4 Sets)

    Machine Fly:
    110 x 12 (3 Sets)

    HS Shoulder Press:
    2 Plates/Side x 10 (3 Sets)

    Bent Over DB Lateral's:
    25's x 25 (3 Sets)

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

    Post-Workout:
    Egg Fritatta's
    Team ScoobyPrep

  3. #5528
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,552
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      18,753,354

    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

    DB Hammer Curl's:
    30's x 8 (4 Sets)

    Barbell 21's
    50 x 7 partial bottom, 7 partial top, 7 full reps (3 Sets)

    Preacher Curl:
    35 Each Arm x 8 (4 Sets)

    Tricep Pushdown
    140 x 12 (4 Sets)

    Tricep Overhead Extension
    80 x 10 (4 Sets)

    Seated Overhead Rope Extension
    80 x 10 (4 Sets)

    Post-Workout:
    General Tso Chicken
    Team ScoobyPrep

  4. #5529
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    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

    DB Twist Press:
    60's x 10 (3 Sets)

    DB Incline Bench Press:
    70's x 12 (3 Sets)

    DB Fly:
    40's x 12 (3 Sets)

    Chins:
    BW x Failure (4 Sets)

    Low Cable Row:
    110 x 12 (3 Sets)

    HyperExtensions:
    BW X Failure (3 Sets)

    A1: Rear Delt Raise
    A2: HS Laterals
    4 Rounds of 12-15 Reps

    Post-Workout:
    Black & White Protein Cake
    Team ScoobyPrep

  5. #5530
    Time To Rebound! LayzieBone085's Avatar
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      26,245
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      3-4 Years
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    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

    Seated Leg Curl:
    50 Each Leg x 10 (3 Sets)
    50 x 10 --> 40 x 12 --> 30 x 20

    Paused HS V-Squat: (3:1:1:1)
    300 x 6 (5 Sets)

    Bulgarian Split Squat:
    20's x 8
    30's x 8
    40's x 8
    50's x 8 --> 40's x 8 --> 30's x 8

    Stiff Leg Deadlifts: (5:1:2:1)
    225 x 10 (3 Sets)

    Post-Workout:
    Pittsburgh Inn (Erie, PA):
    Team ScoobyPrep

  6. #5531
    Time To Rebound! LayzieBone085's Avatar
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    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

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

    Chins:
    BW x 8 (3 Sets)

    Banded Dumbbelll Pullover:
    40 + Band x 10 (3 Sets)

    Weighted Hyper Extensions:
    95 x 10 (3 Sets)

    Lat Pulldown:
    110 x 10 + 1 Minute Negative (1 Set)

    Post-Workout:
    Pulled Pork Sandwich
    Team ScoobyPrep

  7. #5532
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,245
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      3-4 Years
    • Goal
      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    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

    Incline DB Bench Press:
    90's x 8 (4 Sets)

    Incline Smith Bench Press:
    25/side x 6
    2-25's/side x 6
    3-25's/side x 6
    3-25's + 10/Side x 6

    HS Machine Chest Press:
    3 Plates + 25/Side x 8, 6 , 2 (Rest Pause)

    Cable Crossover:
    25 Each Hand x 8 + 10 Second Negative (3 Sets)

    HS Rear Delt Raise:
    70 x 15 (4 Sets)

    HS Shoulder Press:
    2 Plates +25/Side x 6 (4 Sets)

    Rope Pressdown:
    140 x 10 (4 Sets)

    DB Skullcrushers:
    30's x 12 (4 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  8. #5533
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      26,245
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      Build Muscle
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      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    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

    Low Cable Row:
    140 x 10 (4 Sets)

    One-Arm Supinated Pulldown's:
    35 Each Hand x 10 (4 Sets)

    FacePull's:
    150 x 10 (4 Sets)

    DB Pullover:
    50 x 8 (4 Sets)

    Cross Body Hammer Curls
    35's x 8 (4 Sets)

    21's:
    55lb EZ Bar x 21 (3 Sets)

    Post-Workout:
    Protein Cheesecake
    Team ScoobyPrep

  9. #5534
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      26,245
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      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    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

    Low Decline Bench Press:
    80's x 12 (4 Sets)

    A1: DB Floor Press:
    70's x 8 (4 Sets)

    A2: Cable Crossover:
    30's x 8 (4 Sets)

    B1: DB Shoulder Lateral's
    20's x 15 (4 Sets)

    B2: HS Shoulder Press
    2 Plates/Side x 10 (4 Sets)

    Dual Cable Pressdown:
    140 x 10 (4 Sets)

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

    Post-Workout:
    Chicken & Potatoes
    Team ScoobyPrep

  10. #5535
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,245
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    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    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

    Leg Extension:
    40 Each Leg x 20, 12, 10 (Rest Pause)

    Leg Press
    5 Plates/Side x 10 (Feet Wide/High), x 10 (Feet Close) ((3 Sets))

    Walking Lunges:
    3 Chains (75lbs) x 16 Steps (4 Sets)

    Lying Leg Curl
    110 x 15 (4 Sets)

    Seated Calf Raise:
    2 Plates x 15 (6 Sets)

    Post-Workout:
    Graeter's Banana Cream Pie
    Team ScoobyPrep

  11. #5536
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,245
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    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

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

    Close Grip Pulldown:
    110 x 8 (3 Sets)

    Banded Dumbbelll Pullover:
    40 + Band x 10 (3 Sets)

    Weighted Hyper Extensions:
    95 x 10 (3 Sets)

    Lat Pulldown:
    110 x 10 + 1 Minute Negative (1 Set)

    Barbell Curl: (3:1:1:1)
    75 x 8 (4 Sets)

    Incline Hammer Curl (4:1:1:1)
    25's x 10 (4 Sets)

    Post-Workout:
    Healthy Peanut Butter Chip Muffins
    Team ScoobyPrep

  12. #5537
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,245
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    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

    Incline DB Bench Press:
    90's x 10 (4 Sets)

    Incline Smith Bench Press:
    25/side x 8
    2-25's/side x 8
    3-25's/side x 8
    3-25's + 10/Side x 8

    BW Dips:
    Failure x 3 (Rest Pause Set)

    Cable Crossover:
    25 Each Hand x 8 + 10 Second Negative (3 Sets)

    HS Rear Delt Raise:
    70 x 20 (4 Sets)

    HS Shoulder Press:
    2 Plates +25/Side x 6 (4 Sets)

    Rope Pressdown:
    140 x 10 (4 Sets)

    DB Skullcrushers:
    30's x 12 (4 Sets)

    Post-Workout:
    Steak , Potato, Shrimp, and Rice
    Team ScoobyPrep

  13. #5538
    Time To Rebound! LayzieBone085's Avatar
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    • Years Exp
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    • Goal
      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    Week 4 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

    Single Arm Low Cable Row:
    35 Each Hand x 10 (4 Sets)

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

    A2: Neutral Grip Pulldown
    100 x 8 (4 Sets)

    Chest Supported Row
    2-45 Plates x 10 (4 Sets)

    EZ Bar Preacher Curls
    85 x 8 (4 Sets)

    Cable Hammer Curls
    90 x 8 (3 Sets)

    Post-Workout:
    Protein Brownie/Cake
    Last edited by LayzieBone085; 08-16-2018 at 01:17 PM.
    Team ScoobyPrep

  14. #5539
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    Week 4 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

    Machine Press
    2 Plates/Side x 8
    2 Plates+25/Side x 8
    3 Plates/Side x 8
    3 Plates+25/Side x 8

    A1: Incline Smith Press (3:1:1:1)
    225 x 8 (4 Sets)

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

    B1: DB Shoulder Lateral's
    20's x 15 (4 Sets)

    B2: DB Bent Over Delt Raise
    30's x 15 (4 Sets)

    Dual Cable Pressdown:
    140 x 10 (4 Sets)

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

    Post-Workout:
    Double Chocolate Chip Protein Muffins:
    Team ScoobyPrep

  15. #5540
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      26,245
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      3-4 Years
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      Build Muscle
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      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    Week 4 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:
    160 x 10 + 5 Partials (4 Sets)

    Barbell Paused Squats
    275 x 5 (6 Sets)

    Leg Press:
    8 Plates/Side x 10 --> 6 Plates x 10 --> 4 Plates x 20

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

    Seated Calf Raise (3:1:2:1)
    2 Plates x 10 (6 Sets)

    Post-Workout:
    Kitchen Sink Burger + SP Waffle Fries:
    Team ScoobyPrep

  16. #5541
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,245
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      3-4 Years
    • Goal
      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,354

    Default

    Mesocycle #10
    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

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

    Single Arm Supinated Pulldown
    35 Each Hand x 10 (3 Sets)

    A1: Banded Dumbbelll Pullover:
    40 + Band x 10 (3 Sets)

    A2: Chin-Up's (Negative Only)
    BW (3 Sets)

    Weighted Hyper Extensions:
    65 x 15 (3 Sets)

    DB Curl: (3:1:1:1)
    35's x 8 (4 Sets)

    Reverse EZ Bar Curl (4:1:1:1)
    65 x 12 (4 Sets)

    Post-Workout:
    Carrot Cake Muffins
    Team ScoobyPrep

 

 

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