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  1. #5876
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #15
    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 (60 Second Rest)
    40 x 20
    60 x 20
    100 x 4
    120 x 15
    120 x 12
    120 x 10

    HS V-Squat: (3:1:1:1)
    150 x 10
    200 x 10
    250 x 5
    300 x 8
    350 x 8

    Reverse Lunge with KB:
    20 KB x 10
    30 KB x 10
    30 KB x 10 --> 20 x 10 --> Bw X Failure

    Leg Press: (3:1:2:1)
    1 Plate/Side x 6 --> 2 Plates/Side x 6 --> 3 Plates/Side x 6 --> 4 Plates/Side x 6 --> 5 Plates/Side x 6

    DB Stiff Leg Deadlifts: (5:1:1:1)
    100's x 8 (3 Sets)

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    Handel's Pumpkin Ripple
    Team ScoobyPrep

  2. #5877
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #15
    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

    High Incline Bench Press
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    75's x 10


    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 6
    3-25's + 10/Side x 6

    Pronated HS Fly (Palms down)
    110 x 12 (3 Sets)

    Stretch Push-Up
    3 Sets to Failure

    Braced Incline Lateral's
    25's x 12 (4 Sets)

    Reverse Pec Dec
    60 x 25 (3 Sets)

    Landmine Shoulder Press
    45 Pound Plate x 8 (3 Sets)

    Post-Workout:
    Outright Bar
    Team ScoobyPrep

  3. #5878
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
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      3-4 Years
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      1,875,321,636
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      18,753,360

    Default

    Mesocycle #15
    Week 5 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

    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 10
    2-25 Plate + 20 x 10

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

    DB Pullover:
    70 x 10 (3 Sets)

    Low Cable Row:
    100 x 10 (3 Sets)

    HyperExtension
    2 Sets to Failure

    Post-Workout:
    Chicken, Bagel with PB & Banana
    Team ScoobyPrep

  4. #5879
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,967
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      3-4 Years
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #15
    Week 5 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

    Dual-Handle Pushdown:
    25 Each Hand x 15 (4 Sets)

    Floor Press:
    80's x 15 (3 Sets)

    Overhead Rope Extension
    70 x 12 (3 Sets)

    EZ Bar Curl (3;1:1:1)
    75 x 8 (4 Sets) +4 Partials last two sets

    Standing Hammer Curl's:
    30's x 8 + 6 Partials (4 Sets)

    EZ Bar Reverse Curls
    70 x 10 (4 Sets)

    Post-Workout:
    Chicken, Sweet Potato & Apple Hash
    Team ScoobyPrep

  5. #5880
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,967
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      3-4 Years
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #15
    Week 5 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

    Flat DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    100's x 10 --> 70's x 8 --> 50's x 8

    A1: Cable Crossover
    25 Each Hand x 12 (3 Sets)

    A2: HS Flat Bench Press
    3 Plates/Side x 10 (3 Sets)

    B1: Bent Over DB Swings
    20's x 20 (3 Sets)

    B2: Cable Side Laterals
    15 x 10 (3 Sets)

    Rear Delt Band Pull:
    3 Sets of 15

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  6. #5881
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
    • Years Exp
      3-4 Years
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #15
    Week 5 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
    40 x 20
    60 x 20
    100 x 4
    145 x 10 + 6 Partials (3 Sets)

    Squat:
    135 x 10
    185 x 10
    225 x 5
    275 x 5
    275 x 10

    Leg Press:
    7 Plates/Side x 8 (2 Sets)

    DB Walking Lunge:
    60's x 20 Steps (2 Sets)

    DB Stiff Leg Deadlifts: (5:1:1:1)
    100's x 8 (3 Sets)

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    Handel's Pumpkin Pie
    Team ScoobyPrep

  7. #5882
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
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      3-4 Years
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      1,875,321,636
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      18,753,360

    Default

    Mesocycle #15
    Week 6 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

    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 10
    2-25 Plate + 20 x 10

    Single Arm Supinated Pulldown:
    42.5 Each Hand x 8 (3 Sets)

    DB Pullover:
    60 x 12 (3 Sets)

    Low Cable Row:
    100 x 10 (3 Sets)

    Chest Pulls:
    65 x 10 (3 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  8. #5883
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
    • Years Exp
      3-4 Years
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      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #15
    Week 6 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

    Low Incline DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    80's x 10
    90's x 10

    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 6
    3-25/Side x Failure

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

    Machine Fly:
    110 x 12 (3 Sets)

    High Incline Smith Shoulder Press:
    155 x 12 (3 Sets)

    Reverse Pec Dec
    60 x 25 (3 Sets)

    DB Side Lateral:
    35's x 8 (3 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  9. #5884
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
    • Years Exp
      3-4 Years
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #15
    Week 6 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

    Dual-Handle Pushdown:
    25 Each Hand x 15 (4 Sets)

    Overhead Rope Extension
    70 x 10 (4 Sets)

    Floor Press:
    80's x 10 (3 Sets)

    DB Curl:
    35's x 8 + 4 Partials (4 Sets)

    EZ Bar Reverse Curls
    70 x 8 (4 Sets)

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

    Post-Workout:
    Protein Brownies
    Team ScoobyPrep

  10. #5885
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,967
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #15
    Week 6 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

    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 8
    2-25 Plate + 20 x 8

    Single Arm Supinated Pulldown:
    30 Each Hand x 15 (3 Sets)

    DB Pullover:
    70 x 10 (3 Sets)

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

    HyperExtensions:
    BW x Failure (3 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  11. #5886
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,967
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #15
    Week 6 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
    40 x 20
    60 x 20
    100 x 4
    140 x 6 + 10 Partials + 10 Second Iso-Hold (3 Sets)

    Squat:
    135 x 10
    185 x 10
    225 x 5
    275 x 5
    315 x 5
    365 x 5
    225 x 15

    Leg Press:
    7 Plates/Side x 8 --> 6 Plates / Side x 6 --> 5 Plates/Side x 6

    Front EZ Bar Lunges
    45 Each Side x 20 Steps (3 Sets)

    DB Stiff Leg Deadlifts: (5:1:1:1)
    100's x 8 (3 Sets)

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    City Cake Cookies
    Team ScoobyPrep

  12. #5887
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,967
    • Years Exp
      3-4 Years
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    Week 1 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

    DB Bench
    30's x 20
    50's x 15
    70's x 6
    100's x 8
    100's x 8 --> 70's x 6

    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 8
    3-25's + 10/Side x 8

    Cable Crossover:
    25 Each Hand x 10, 7, 4 (Rest Pause)

    HS Fly
    130's x 10 (3 Sets)

    HS Rear Delt Fly's
    70 x 20 (3 Sets)

    DB Side Lateral Partials
    40's x 20 (3 Sets)

    DB Incline Shoulder Raise:
    20's x 15 (2 Sets)

    Post-Workout:

    Protein Shake
    Team ScoobyPrep

  13. #5888
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
    • Years Exp
      3-4 Years
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      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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

    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 8-10

    Assisted Chin-Ups
    3 Sets to Failure

    DB Pullover:
    70 x 10 (2 Sets)

    Single Arm Supinated Pulldown:
    35 Each Hand x 10 (2 Sets)

    Incline DB Braced Rows:
    40's x 12
    40's x 12 --> 30's x 10

    HyperExtension
    2 Sets to Failure

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  14. #5889
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16

    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

    Drag Curl:
    60 x 12 (3 Sets)

    Concentration Preacher Curls
    20's x 12 (3 Sets)

    Hammer Curl's:
    25's x 12 (3 Sets)

    Dual Rope Pressdown:
    140 x 10 (3 Sets)

    Dual-Handle Pushdown:
    20 Each Hand x 12 (3 Sets)

    Lying DB SkullCrushers
    35's Each Hand x 8 (3 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  15. #5890
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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

    Incline DB Bench:
    30's x 20
    40's x 15
    60's x 6
    80's x 10
    80's x 10 ---> 60's x 6

    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 8
    3-25's + 10/Side x 8

    Stretch Push-Up:
    3 Sets to Failure

    A1: Assisted Dip
    3 Sets to Failure

    A2: Bent over DB Flies
    3 Sets of 20

    Incline DB Shoulder Raise
    20's x 15 (3 Sets)

    Landmine Shoulder Press:
    45 Pound Plate x 8 (3 Sets)

    Post-Workout:
    Protein Cookies
    Team ScoobyPrep

  16. #5891
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,967
    • Years Exp
      3-4 Years
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      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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

    Lying Leg Curl
    40 x 20
    60 x 20
    100 x 4
    120 x 4
    170 x 8 --> 110 x 10 + 10 Partials

    HS V-Squat: (3:1:1:1)
    150 x 10
    200 x 10
    250 x 5
    300 x 10
    320 x 10

    Leg Press:
    2 Plates/Side x 5
    4 Plates/Side x 5
    6 Plates/Side x 12, 7, 5 (Rest Pause)

    Bulgarian Drop set of Death (3:1:1:1)
    30's x 8 ---> 25's x 8 ---> 20's x 8

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    CaffePanna Sage Straciatella
    Team ScoobyPrep

  17. #5892
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,967
    • Years Exp
      3-4 Years
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      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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

    Slight Incline DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    80's x 10

    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 8
    3-25's + 10/Side x 8

    Stretch Push-Up
    3 Sets to Failure

    A1: Assisted Dip
    3 Sets to Failure

    A2: Bent over DB Flies
    3 Sets of 20

    Incline DB Shoulder Raise
    20's x 15 (3 Sets)

    Landmine Shoulder Press:
    45 Pound Plate x 8 (3 Sets)

    Post-Workout:
    Iso100 Shake
    Team ScoobyPrep

  18. #5893
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
    • Years Exp
      3-4 Years
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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

    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 8-10

    Assisted Chin-Ups
    3 Sets to Failure

    DB Pullover:
    70 x 10 (2 Sets)

    Single Arm Supinated Pulldown:
    35 Each Hand x 10 (2 Sets)

    Incline DB Braced Rows:
    40's x 12
    40's x 12 --> 30's x 10

    HyperExtension
    2 Sets to Failure

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  19. #5894
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
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      3-4 Years
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      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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

    Drag Curl:
    60 x 15 (3 Sets)

    Concentration Preacher Curls
    20's x 12 (3 Sets)

    Standing Hammer Curl's:
    25's x 8 (3 Sets)

    Dual Rope Pressdown:
    140 x 10 (3 Sets)

    Dual-Handle Pushdown:
    20 Each Hand x 12 (3 Sets)

    Overhead Rope Extension
    70 x 10 (3 Sets)

    Post-Workout:
    Outright Bar
    Team ScoobyPrep

  20. #5895
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
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      3-4 Years
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      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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 Bench:
    30's x 20
    40's x 15
    60's x 6
    80's x 10
    90's x 10 ---> 60's x 6

    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 8
    3-25's + 10/Side x 8

    Cable Crossover:
    25 Each Hand x 12, 8, 5 (Cluster Set)

    Stretch Push-Up:
    3 Sets to Failure

    Band Pull Apart
    3 Sets of 25

    HS Side Lateral Partials:
    80 x 20 (3 Sets)

    Incline DB Front Delt Raise:
    20's x 20 (3 Sets)

    Post-Workout:
    Protein Cookies
    Team ScoobyPrep

  21. #5896
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,967
    • Years Exp
      3-4 Years
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      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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

    Lying Leg Curl
    40 x 20
    60 x 20
    100 x 4
    120 x 4
    170 x 8 --> 110 x 10 + 10 Partials

    HS V-Squat: (3:1:1:1)
    150 x 10
    200 x 10
    250 x 5
    300 x 10
    330 x 10

    Leg Press:
    6 Plates/Side x 10, 7, 6 (Cluster Set)

    Stiff Leg Deadlifts:
    275 x 10 (2 Sets)

    Smith Split Squat:
    135 x 12 (3 Sets)

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    CaffePanna Gingerbread
    Team ScoobyPrep

  22. #5897
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,967
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      3-4 Years
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    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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

    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 12

    Assisted Chin-Ups
    4 Sets to Failure

    DB Pullover:
    70 x 10 (2 Sets)

    Single Arm Supinated Pulldown:
    35 Each Hand x 10 (2 Sets)

    Face Pull's:
    110 x 15 (2 Sets)

    HyperExtension
    2 Sets to Failure

    Post-Workout:
    Protein Donuts
    Team ScoobyPrep

  23. #5898
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,967
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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

    Slight Incline DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    90's x 8

    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 8
    3-25's + 10/Side x 8

    Machine Fly's:
    110 x 12 (3 Sets)

    A1: Stretch Push-Up
    3 Sets to Failure

    A2: Bent over DB Flies
    3 Sets of 20

    HS Shoulder Lateral:
    65 x 8 (4 Sets)

    Landmine Shoulder Press:
    45 Pound Plate x 8 (3 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  24. #5899
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,967
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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

    Drag Curl:
    60 x 15 (3 Sets)

    Concentration Preacher Curls
    20's x 12 (3 Sets)

    Standing Hammer Curl's:
    25's x 8 (3 Sets)

    Dual Rope Pressdown:
    140 x 10 (3 Sets)

    Dual-Handle Pushdown:
    20 Each Hand x 12 (3 Sets)

    Overhead Rope Extension
    70 x 10 (3 Sets)

    Post-Workout:
    Protein Donuts
    Team ScoobyPrep

  25. #5900
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,967
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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 Cable Row's:
    110 x 12 (3 Sets)

    Assisted Chin-Ups
    3 Sets to Failure

    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 8-10

    Single Arm Supinated Pulldown:
    35 Each Hand x 10 (2 Sets)

    One Arm Cable Curl
    20 x 10 (3 Sets)

    Preacher Curl:
    65 x 8 (3 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

 

 

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