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  1. #5801
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #14
    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

    One Arm Barbell Row:
    2-25lb Plates x 10 (4 Sets)

    Close Grip Pulldown
    120 x 8 (3 Sets)

    DB Pullover:
    70 x 10 (3 Sets)

    Baned HyperExtension
    BW + Band x 20 (3 Sets)

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

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

    Post-Workout:
    Protein Blondies
    Team ScoobyPrep

  2. #5802
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
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      18,753,359

    Default

    Mesocycle #14
    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 (4 Sets)

    Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8
    3-25's+10/Side x 8

    Assisted Dips:
    BW x Failure, Rest, Failure (1 Set)

    HS Machine Fly/Cable Fly 1.5's
    100 x 8 (3 Sets)

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

    Reverse HS Shoulder Press
    3-25's/Side x 6 (4 Sets)

    Single Arm Pressdowns
    25 Each Hand x 10 (4 Sets)

    Lying DB Skullcrusher:
    35's x 12 (4 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  3. #5803
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,819
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    • Reputation
      1,875,321,636
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      18,753,359

    Default

    Mesocycle #14
    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 Low Cable Rows:
    30 Each Hand x 10 (4 Sets)

    A1: Cable Pullover:
    42.5 x 8 (3 Sets)

    A2: Neutral Grip Pulldown
    100 x 8 (3 Sets)

    HS Low Row:
    50 x 10 (4 Sets)

    EZ Bar Preacher Curls
    35/Side x 8 (4 Sets)

    Single Arm Preacher Hammer Curl
    15 x 12 (3 Sets)

    Post-Workout:
    Choc PB Protein Cake
    Team ScoobyPrep

  4. #5804
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    Machine Press
    2 Plates/Side x 8
    2 Plates+25/Side x 8
    3 Plates/Side x 8
    3 Plates+10/Side x 8

    A1: Slight Incline Smith Bench Press
    2-25's + 10/Side x 10 (3 Sets)

    A2: Incline DB Fly
    35's x 8 (3 Sets)

    B1: HS Side Lateral
    70 x 15 (3 Sets)

    B2: DB Rear Delt Raises
    25's x 15 (3 Sets)

    Dual Handle Rope Pushdown:
    120 x 10 (4 Sets)

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

    Post-Workout:
    Pineapple Mango Chicken
    Team ScoobyPrep

  5. #5805
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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      18,753,359

    Default

    Mesocycle #14
    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
    150 x 10 + 5 Partials (4 Sets)

    Paused Cambered Bar Squats
    225 x 6 (5 Sets)

    Leg Press Drop Set of Death
    2 Plates/Side x 5
    4 Plates/Side x 5
    6 Plates/Side x 5
    7 Plates/Side x 10 --> 5 Plates/Side x 10 --> 4 Plates/Side x 8 --> 3 Plates/Side x Failure

    DB Stiff Leg Deadlift: (5:1;1:1)
    110's x 8 (3 Sets)

    Post-Workout:
    Salt & Straw Almond Brittle and Salted Ganache
    Team ScoobyPrep

  6. #5806
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    One Arm Barbell Row:
    2-25lb Plates x 12 (4 Sets)

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

    A1: DB Pullover:
    70 x 10 (3 Sets)

    A2: Negative Chins:
    BW X Failure (3 Sets)

    HyperExtensions:
    BW x 15 (3 Sets)

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

    EZ Bar Reverse Curl
    75 x 12 (4 Sets)

    Post-Workout:
    Apple Cinnamon Protein Loaves
    Team ScoobyPrep

  7. #5807
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,819
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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
    95's x 10 (4 Sets)

    Incline Smith Machine Bench
    2-25's/Side x 10
    2-25's+10/Side x 10
    3-25's/Side x 10

    Machine Press:
    3 Plates / Side x 10,7,3 (Rest Pause)

    HS Machine Fly/Cable Fly
    140 x 8 + 15 Second Iso-Tension (3 Sets)

    Rear Delt DB Swings:
    30's x 25 (4 Sets)

    Smith Machine Shoulder Press
    155 x 8 (4 Sets)

    Single Arm Pressdowns
    20 Each Hand x 20 (4 Sets)

    Lying DB Skullcrusher:
    35's x 12 (4 Sets)

    Post-Workout:
    Pumpkin Donuts
    Team ScoobyPrep

  8. #5808
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,819
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    Front Pulldown:
    120 x 10 (4 Sets)

    A1: Cable Pullover:
    42.5 x 8 (3 Sets)

    A2: Low Cable Row
    120 x 8 (3 Sets)

    HS Low Row:
    40 x 15 (3 Sets)

    Incline DB Concentration Curls
    25's x 8 (4 Sets)

    Incline DB Hammer Curls
    20's x 12 (4 Sets)

    Post-Workout:
    Cheesecake Glazed Pumpkin Spice Donuts
    Team ScoobyPrep

  9. #5809
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,819
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

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

    A1: Chest Focused Dips
    BW X Failure (3 Sets)

    A2: Incline DB Fly
    35's x 8 (3 Sets)

    B1: HS Side Lateral
    70 x 15 (3 Sets)

    B2: FacePulls
    100 x 25 (3 Sets)

    Assisted Tricep Presdown:
    200 X Failure, Rest, Failure, Rest, Failure

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

    Post-Workout:
    Burger & Fries
    Team ScoobyPrep

  10. #5810
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,819
    • Years Exp
      3-4 Years
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      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    Lying Leg Curl
    150 x 12,, 9, 6, 4 (60 Second Rest Pause Set)

    Close Stance Leg Press: (4:1:1:1)
    6 Plates/Side x 8 (4 Sets)

    Hack Squat: (4:1:1:1)
    2 Plates+25/Side x 8 (3 Sets)

    Smith Lunge (Foot Elevated):
    135 x 12 (3 Sets)

    Seated Calf Raise:
    2 Plates x 8 + 10 Second Stretch (6 Sets)

    Post-Workout:
    Ben & Jerry's Pumpkin Cheesecake
    Team ScoobyPrep

  11. #5811
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,819
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    One Arm Barbell Row:
    2-25lb+10 Plates x 8 (4 Sets)

    Chest Supported DB Row
    50 Each Hand x 10 (3 Sets)

    A1: DB Pullover:
    60 x 8 (3 Sets)

    A2: Chins:
    BW X Failure (3 Sets)

    HyperExtensions: (3:1:1:1)
    BW x 15-20 (3 Sets)

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

    EZ Bar Curl
    **10 Second Rest**
    55 x 8 (4 Sets)

    Post-Workout:
    Quest Bar
    Team ScoobyPrep

  12. #5812
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,819
    • 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
      18,753,359

    Default

    Mesocycle #14
    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

    Slight Incline DB Bench
    95's x 8 (4 Sets)

    Incline Smith Machine Bench
    2-25's/Side x 6
    2-25's+10/Side x 6
    3-25's/Side x 6
    3-25's+10/Side x 6

    Hex Press:
    65's x 10, 7, 5 (Rest Pause)

    HS Machine Fly/Cable Fly
    110 x 8 + 30 Second IsoHold (3 Sets)

    Rear Delt DB Swings:
    25's x 30 (4 Sets)

    Smith Machine Shoulder Press
    155 x 8 (4 Sets)

    Single Arm Pressdowns
    25 Each Hand x 10 (4 Sets)

    Lying DB Skullcrusher:
    35's x 12 (4 Sets)

    Post-Workout:
    Outright Bar
    Team ScoobyPrep

  13. #5813
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,819
    • 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
      18,753,359

    Default

    Mesocycle #14
    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

    DB Row
    60 x 10 (4 Sets)

    A1: Straight Arm Pullover:
    25 Each Hand x 8 (3 Sets)

    A2: Chins
    BW x Failure (3 Sets)

    Preacher Curl
    25's x 8 (4 Sets)

    Incline DB Hammer Curls
    20's x 12 (4 Sets)

    Post-Workout:
    Honey Raisin Cinnamon Protein Muffins
    Team ScoobyPrep

  14. #5814
    Time To Rebound! LayzieBone085's Avatar
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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
      18,753,359

    Default

    Mesocycle #14
    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

    DB Bench Press:
    90's x 12 (4 Sets)

    A1: Chest Focused Dips
    BW X Failure (3 Sets)

    A2: Incline DB Fly
    35's x 8 (3 Sets)

    B1: DB Side Lateral
    35's x 8 (3 Sets)

    B2: Bent Over DB Swings (3:1;1:1)
    30's x 12 (3 Sets)

    Lying EZ Curl Bar Skullcrusher:
    95 x 12

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

    Post-Workout:
    Buffalo Glazed Turkey Cheeseburger & Fries
    Team ScoobyPrep

  15. #5815
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,819
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      3-4 Years
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      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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
    130 x 12
    150 x 10
    170 x 8
    190 x 6

    Barbell Squat
    135 x 8
    225 x 8
    275 x 8
    315 x 8
    335 x 8

    Hack Squat: (4:1:1:1)
    1 Plate/Side x 5
    2 Plate/Side x 5
    2 Plate + 25/Side x 10 (2 Sets)
    2 Plates + 25/Side x 10 --> 2 Plates/Side x 6 --> 1 Plate/Side x 20

    Leg Extension:
    50 Each Leg x 10 , 7, 5 (Rest Pause)

    Barbell Stiff Leg Deadlift
    315 x 8 (3 Sets)

    Standing Calf Raise:
    2 Plates/Side + 10 Second Stretch x 10 (6 Sets)

    Post-Workout:
    Talenti Pumpkin Pie
    Team ScoobyPrep

  16. #5816
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,819
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    One Arm Barbell Row:
    2-25lb+10 Plates x 8 (4 Sets)

    Chest Supported DB Row
    50 Each Hand x 10 (3 Sets)

    A1: DB Pullover:
    60 x 8 (3 Sets)

    A2: Chins:
    BW X Failure (3 Sets)

    HyperExtensions: (3:1:1:1)
    BW x 15-20 (3 Sets)

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

    EZ Bar Curl
    **10 Second Rest**
    55 x 8 (4 Sets)

    Post-Workout:
    Chicken Salad
    Team ScoobyPrep

  17. #5817
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,819
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    Slight Incline DB Bench
    95's x 8 (4 Sets)

    Incline Smith Machine Bench
    2-25's/Side x 6
    2-25's+10/Side x 6
    3-25's/Side x 6
    3-25's+10/Side x 6

    Hex Press:
    65's x 10, 7, 5 (Rest Pause)

    HS Machine Fly/Cable Fly
    110 x 8 + 30 Second IsoHold (3 Sets)

    Rear Delt DB Swings:
    25's x 30 (4 Sets)

    Smith Machine Shoulder Press
    155 x 8 (4 Sets)

    Single Arm Pressdowns
    25 Each Hand x 10 (4 Sets)

    Lying DB Skullcrusher:
    35's x 12 (4 Sets)

    Post-Workout:
    Protein Gluten Free Cookies:
    Team ScoobyPrep

  18. #5818
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,819
    • 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
      18,753,359

    Default

    Mesocycle #14
    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

    DB Row
    60 x 10 (4 Sets)

    A1: Straight Arm Pullover:
    25 Each Hand x 8 (3 Sets)

    A2: Chins
    BW x Failure (3 Sets)

    Preacher Curl
    25's x 8 (4 Sets)

    Incline DB Hammer Curls
    20's x 12 (4 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  19. #5819
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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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
      18,753,359

    Default

    Mesocycle #14
    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

    DB Bench Press:
    90's x 12 (4 Sets)

    A1: Chest Focused Dips
    BW X Failure (3 Sets)

    A2: Incline DB Fly
    35's x 8 (3 Sets)

    B1: DB Side Lateral
    35's x 8 (3 Sets)

    B2: Bent Over DB Swings (3:1;1:1)
    30's x 12 (3 Sets)

    Lying EZ Curl Bar Skullcrusher:
    95 x 12

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

    Post-Workout:
    Franklin Fountain Ice Cream
    Team ScoobyPrep

  20. #5820
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,819
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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
      18,753,359

    Default

    Mesocycle #14
    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
    130 x 12
    150 x 10
    170 x 8
    190 x 6

    Barbell Squat
    135 x 8
    225 x 8
    275 x 8
    315 x 8
    335 x 8

    Hack Squat: (4:1:1:1)
    1 Plate/Side x 5
    2 Plate/Side x 5
    2 Plate + 25/Side x 10 (2 Sets)
    2 Plates + 25/Side x 10 --> 2 Plates/Side x 6 --> 1 Plate/Side x 20

    Leg Extension:
    50 Each Leg x 10 , 7, 5 (Rest Pause)

    Barbell Stiff Leg Deadlift
    315 x 8 (3 Sets)

    Standing Calf Raise:
    2 Plates/Side + 10 Second Stretch x 10 (6 Sets)

    Post-Workout:
    Burger & Fries
    Team ScoobyPrep

  21. #5821
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,819
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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
      18,753,359

    Default

    Mesocycle #14
    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

    DB Row
    70 x 8 (4 Sets)

    A1: Straight Bar Pushdown
    75 Each Hand x 8 (3 Sets)

    A2: DB Pullover:
    60 x 8 (3 Sets)

    FacePulls:
    150 x 12 (2 Sets)

    HyperExtensions: (3:1:1:1)
    BW x Failure (2 Sets)

    EZ Bar Preacher Curl (4:1:1:1)
    50 x 8 (3 Sets)

    EZ Bar Curl (5:1;1:1)
    55 x 8 (4 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  22. #5822
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      Erie, Pennsylvania
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      1,875,321,636
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    Default

    Mesocycle #14
    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

    HS Machine Bench
    3 Plates+25/Side x 8 (3 Sets)

    Flat DB Bench Press:
    100's x 5 (5 Sets)
    ** 1 Minute Rest**

    A1: BW Dips
    Failure (3 Sets)

    A2: Stretch Push-Up
    Failure (3 Sets)

    Rear Delt DB Swings:
    25's x 15 (4 Sets)

    Smith Machine Shoulder Press
    155 x 8 (4 Sets)

    V Bar Pressdowns
    100 x 12 (4 Sets)

    Lying DB Skullcrusher:
    35's x 10 (4 Sets)

    Post-Workout:
    Red Velvet Chocolate Chip Cupcake
    Team ScoobyPrep

  23. #5823
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,819
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    Seated Cable Row
    120 x 12 (4 Sets)

    A1: V Bar Pullover:
    70 x 8 (3 Sets)

    A2: Supinated Single Arm Pulldown
    40 Each Hand x 8 (3 Sets)

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

    Incline DB Hammer Curls
    20's x 12 (4 Sets)

    Post-Workout:
    Protein Donuts
    Team ScoobyPrep

  24. #5824
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,819
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    Incline DB Bench
    80's x 10 (4 Sets)
    *1 Minute Rest*

    A1: Chest Focused Dips
    BW X Failure (3 Sets)

    A2: Assisted Dip
    200 x Failure (3 Sets)

    B1: DB Side Lateral
    35's x 8 (3 Sets)

    B2: HS Shoulder Press
    100 x 8 (3 Sets)

    Floor Press
    75's x 8

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

    Post-Workout:
    Outright Bar
    Team ScoobyPrep

  25. #5825
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,819
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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
    130 x 12
    150 x 10
    170 x 8
    190 x 6

    Leg Press:
    3 Plates/Side x 8
    4 Plates/Side x 8
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Plates/Side x 8

    Smith Lunge:
    135 x 10 (3 Sets)

    Leg Extension:
    60 Each Leg x 8 (3 Sets)
    60 Each Leg x 8 + Partials till failure

    Barbell Stiff Leg Deadlift
    315 x 8 (3 Sets)

    Seated Calf Raise:
    110 x 20 (3 Sets)
    170 x 8 (3 Sets)

    Post-Workout:
    Ben & Jerry's Justice Remix'd
    Team ScoobyPrep

 

 

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