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  1. #5876
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,892
    • 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 #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
    • Join Date
      Dec 2010
    • Posts
      26,892
    • 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 #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
    • Posts
      26,892
    • 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 #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

 

 

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