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  1. #5601
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,383
    • 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 #11
    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


    1 Arm Supinated Pulldown:
    27.5 x 10
    35 x 10
    45 x 10 (2 Sets)

    Rack Pulls (Deadstop):
    225 x 6
    315 x 6
    365 x 6
    405 x 6

    Supported Chest Rows (Neutral Grip):
    2 Plates x 8 (4 Sets)

    Lat-Pulldown + IsoTension:
    100 x 8 + 10 Second Iso tension (4 Sets)


    Post-Workout:
    Sinfit Pumpkin Spice Cookie
    Team ScoobyPrep

  2. #5602
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,383
    • 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 #11
    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

    Slight incline DB Bench:
    95's x 10 (3 Sets)

    Incline Barbell Bench:
    135 x 8
    155 x 8
    175 x 8
    185 x 8
    205 x 8

    Smith Incline Bench:
    4-25's/Side x 8 --> 3-25's/Side x 8 --> 2-25's/Side x 12


    HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
    110 x 8 (3 Sets)

    DB Side Laterals:
    25's x 10 (5 Sets)
    ** 90 Seconds Rest **

    Rear Delt Destroyer
    10's x 60 --> 8's x 30 --> 5's x 10

    Post-Workout:
    Sinfit SnickerDoodle Chocolate Chip Cookie
    Last edited by LayzieBone085; 11-13-2018 at 07:00 AM.
    Team ScoobyPrep

  3. #5603
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,383
    • 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 #11
    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


    Single Arm Pushdowns:
    30 x 12 (3 Sets)

    Single Arm Overhead Extensions:
    30 x 10 (3 Sets)

    Smith Close Grip Bench (3:1:1:1)
    225 x 10 (3 Sets)

    EZ Bar Curl:
    ** 30 Second Rest **
    75 x 10 (4 Sets)

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

    EZ Bar Preacher Curl:
    80 x 10 (4 Sets)

    Post-Workout:
    Mocha Oatmeal Chocolate Chip Cookies
    Team ScoobyPrep

  4. #5604
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,383
    • 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 #11
    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


    A1: HS Machine Chest Press:
    3 Plates/Side x 8

    A2: HS Dips:
    3 Plates/Side x 12 (3 Sets)

    A3: Cable Crossover:
    20 Each Hand x 12 (3 Sets)

    B1: Chins:
    BW x 10 (5 Sets)

    B2: DB Shrugs:
    130's x 10 (5 Sets)

    Close Low Row:
    100 x 8 (3 Sets) w/ 5 Second Negatives

    A1: Dumbbell Rear Delt Raise
    A2: HS Machine Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)


    Post-Workout:
    Krispy Kreme Cinnamon Swirl Doughnut
    Team ScoobyPrep

  5. #5605
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,383
    • 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 #11
    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:
    170 x 10 --> 140 x 10 ---> 100 x 10 + 20 Seconds Iso-Tension

    V-Squat: (3:1:1:1)
    130 x 8
    170 x 8
    200 x 8
    220 x 8
    280 x 8


    Leg Extension (1:3:1:1)
    30 Each Leg x 10
    40 Each Leg x 10
    50 Each Leg x 10
    60 Each Legs x 10 --> 50 x 10 --> 40 x 10 + 20 Partials

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


    Post-Workout:
    Ample Hills Confetti Cupcake
    Team ScoobyPrep

  6. #5606
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,383
    • 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 #11
    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


    1 Arm Supinated Pulldown:
    27.5 x 10
    35 x 10
    45 x 10 (2 Sets)

    Rack Pulls (Deadstop):
    225 x 5
    315 x 5
    365 x 5
    405 x 5
    465 x 5

    Assisted Pull-Ups/Chins:
    BW x Failure (Medium Grip) x 2 Sets
    BW x Failure (Close Grip) x 2 Sets
    BW x Failure (Far Grip) x 2 Sets

    Banded Dumbbell Pullover:
    40 x 10 + Orange Band (4 Sets)


    Post-Workout:
    Pumpkin MugCake
    Team ScoobyPrep

  7. #5607
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,383
    • 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 #11
    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

    Hammer Strength Chest Press + Bands
    3 Plates + 25/Side x 8 (4 Sets)

    Incline Barbell Bench:
    135 x 8
    155 x 8
    175 x 8
    185 x 8
    205 x 8

    Neutral DB Bench Press:
    70's x 8 (3 Sets)
    70's x 8 --> 45's x 10 (1 Set)

    Stretch Pushups:
    BW x Failure (4 Sets)

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

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

    Reverse Hammer Strength Shoulder Press:
    3-25's/Side x 8 (3 Sets)

    Post-Workout:
    PB & Banana Pancakes
    Team ScoobyPrep

 

 

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