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  1. #5551
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #10
    Week 7 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)

    Cable Low Row
    130 x 10 (3 Sets)

    A1: Dumbbelll Pullover:
    50 x 10 (4 Sets)

    A2: Cable Pullover
    70 x 10 (4 Sets)

    FacePulls:
    150 x 12 (2 Sets)

    Cable Curl: (5:1:1:1)
    70 x 8 (4 Sets)

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

    Post-Workout:
    PB Protein Donuts
    Last edited by LayzieBone085; 09-04-2018 at 01:56 PM.
    Team ScoobyPrep

  2. #5552
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      Erie, Pennsylvania
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      1,875,321,636
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    Default

    Mesocycle #10
    Week 7 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 Press:
    3 Plates+25/Side x 8 (3 Sets)


    Incline Smith Bench Press:
    4-25's/Side x 5 (5 Sets)

    A1: Dip Machine
    3 Plates/Side x 10 (3 Sets)

    A2: Stretch Push-Up:
    BW x Failure (3 Sets)

    Machine Rear Delt Fly:
    75 x 15 (4 Sets)

    Cable Lateral: **10 Second Rest between sets **
    10 (Each Hand) x 10 (4 Sets)

    Pushdown:
    170 x 12 (4 Sets)

    DB Skullcrushers:
    30's x 10 (4 Sets)


    Post-Workout:
    FortiFX protein bar
    Team ScoobyPrep

  3. #5553
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      3-4 Years
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      1,875,321,636
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      18,753,355

    Default

    Mesocycle #10
    Week 7 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
    140 x 12 (4 Sets)


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


    A2: Supinated Single Arm Pulldown
    35 Each Hand x 8 (4 Sets)


    Facepulls
    170 x 15 (4 Sets)


    DB Curl
    35/Each Hand x 8 (4 Sets)


    Cable Hammer Curl
    70 x 12 (3 Sets)


    Post-Workout:
    FortiFX Protein Bar
    Team ScoobyPrep

  4. #5554
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,355

    Default

    Mesocycle #10
    Week 7 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


    HS Machine Press
    3 Plates + 25/Side x 10 (4 Sets)


    A1: Cable Crossover
    25 (Each Hand) x 10 (4 Sets)


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


    B1: DB Shoulder Lateral's
    25's x 8 (4 Sets)


    B2: DB Swings
    30's x 20 (4 Sets)


    Dual Cable Pressdown:
    140 x 10 (4 Sets)


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


    Post-Workout:
    CinnaDoodle Chocolate Chip Donuts
    Team ScoobyPrep

  5. #5555
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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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
      18,753,355

    Default

    Mesocycle #10
    Week 7 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
    200 x 8

    A1: Leg Press
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Pates/Side x 8

    Smith Lunges:
    25/Side x 10 (3 Sets)

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

    Stiff Leg Deadlifts:
    315 x 8 (3 Sets)

    Seated Calf Raise (3:1:2:1)
    1 Plate + 25 x 20 (3 Sets)
    2 Plates x 8 (3 Sets)

    Post-Workout:
    Graeter's Elena Blueberry Pie
    Team ScoobyPrep

  6. #5556
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      26,383
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    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 8 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)

    Cable Low Row
    130 x 10 (3 Sets)

    A1: Cable Pullovers
    50 x 8 (4 Sets)

    A2: Single Arm Supinated Pulldown
    40 Each Hand x 8 (4 Sets)

    FacePulls:
    150 x 12 (3 Sets)

    Cable Curl: (5:1:1:1)
    70 x 12 (4 Sets)

    Incline Hammer Curl (4:1:1:1)
    50 x 10 (4 Sets)

    Post-Workout:
    Pineapple Chicken
    Team ScoobyPrep

  7. #5557
    Time To Rebound! LayzieBone085's Avatar
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      26,383
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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
      18,753,355

    Default

    Mesocycle #10
    Week 8 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 Press:
    3 Plates+25/Side x 10 (3 Sets)

    Incline Smith Bench Press:
    4-25's/Side x 5 (5 Sets)

    A1: Assisted Dip Machine
    120 x 10 (3 Sets)

    A2: DB Bench Press
    90's x 8 (3 Sets)

    Machine Rear Delt Fly:
    75 x 15 (4 Sets)

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

    Pushdown:
    170 x 8 (4 Sets)

    DB Skullcrushers:
    30's x 10 (4 Sets)


    Post-Workout:
    PB&J English Muffins
    Team ScoobyPrep

  8. #5558
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,383
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      3-4 Years
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      Build Muscle
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 8 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
    140 x 12 (4 Sets)


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


    A2: Supinated Single Arm Pulldown
    35 Each Hand x 8 (4 Sets)


    Facepulls
    170 x 15 (4 Sets)


    DB Curl
    35/Each Hand x 8 (4 Sets)


    Cable Hammer Curl
    70 x 12 (3 Sets)


    Post-Workout:
    Stuffed Peppers
    Team ScoobyPrep

  9. #5559
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,383
    • 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
      18,753,355

    Default

    Mesocycle #10
    Week 8 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


    HS Machine Press
    3 Plates + 25/Side x 10 (4 Sets)


    A1: Cable Crossover
    25 (Each Hand) x 10 (4 Sets)


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


    B1: DB Shoulder Lateral's
    25's x 8 (4 Sets)


    B2: DB Swings
    30's x 20 (4 Sets)


    Dual Cable Pressdown:
    140 x 10 (4 Sets)


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


    Post-Workout:
    Protein Loaf
    Team ScoobyPrep

  10. #5560
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,383
    • 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
      18,753,355

    Default

    Mesocycle #10
    Week 8 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 Press:
    4 Plates/Side x 15
    5 Plates/Side x 15
    6 Plates/Side x 15 ---> 5 Plates/Side x 12 --> 4 Plates/Side x 12

    A1: DB SLDL
    100's x 10 (4 Sets)

    A2: Walking Chain Lunges
    3 Chains x 8 (4 Sets)

    Lying Leg Curl:
    140 x 12 (4 Sets)

    Post-Workout:
    Handel's Blus Monster
    Team ScoobyPrep

  11. #5561
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      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 #10
    Week 9 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)

    Cable Low Row
    130 x 10 (3 Sets)

    A1: Straight Arm Pullovers
    50 x 8 (4 Sets)

    A2: Single Arm Supinated Pulldown
    40 Each Hand x 8 (4 Sets)

    FacePulls:
    150 x 12 (3 Sets)

    Cable Curl: (5:1:1:1)
    70 x 12 (4 Sets)

    Incline Hammer Curl (4:1:1:1)
    50 x 10 (4 Sets)

    Post-Workout:
    Chicken Salad
    Team ScoobyPrep

  12. #5562
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      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 #10
    Week 9 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 Press:
    3 Plates+25/Side x 10 (3 Sets)

    Incline Smith Bench Press:
    4-25's/Side x 5 (5 Sets)

    A1: Assisted Dip Machine
    120 x 10 (3 Sets)

    A2: DB Bench Press
    90's x 8 (3 Sets)

    Machine Rear Delt Fly:
    75 x 15 (4 Sets)

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

    Pushdown:
    170 x 8 (4 Sets)

    DB Skullcrushers:
    30's x 10 (4 Sets)


    Post-Workout:
    Protein Donuts
    Team ScoobyPrep

  13. #5563
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,383
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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
      18,753,355

    Default

    Mesocycle #10
    Week 9 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
    140 x 12 (4 Sets)


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


    A2: Supinated Single Arm Pulldown
    35 Each Hand x 8 (4 Sets)


    Facepulls
    170 x 15 (4 Sets)


    DB Curl
    35/Each Hand x 8 (4 Sets)


    Cable Hammer Curl
    70 x 12 (3 Sets)


    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  14. #5564
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      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 #10
    Week 9 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


    HS Machine Press
    3 Plates + 25/Side x 10 (4 Sets)


    A1: Cable Crossover
    25 (Each Hand) x 10 (4 Sets)


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


    B1: DB Shoulder Lateral's
    25's x 8 (4 Sets)


    B2: DB Swings
    30's x 20 (4 Sets)


    Dual Cable Pressdown:
    140 x 10 (4 Sets)


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


    Post-Workout:
    Protein Muffins
    Team ScoobyPrep

  15. #5565
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,383
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 9 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 Press:
    4 Plates/Side x 15
    5 Plates/Side x 15
    6 Plates/Side x 15 ---> 5 Plates/Side x 12 --> 4 Plates/Side x 12

    A1: DB SLDL
    100's x 10 (4 Sets)

    A2: Walking Chain Lunges
    3 Chains x 8 (4 Sets)

    Lying Leg Curl:
    140 x 12 (4 Sets)

    Post-Workout:
    Wegmans Sub
    Team ScoobyPrep

  16. #5566
    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 #10
    Week 7 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)

    Cable Low Row
    130 x 10 (3 Sets)

    A1: DB Pullovers
    50 x 10 (4 Sets)

    A2: Supported Chest Row
    2-45 Plates x 8 (4 Sets)

    Cable Curl: (4:1:1:1)
    70 x 8 (4 Sets)

    EZ Bar Curl **30 Seconds Rest **
    50 x 12 (4 Sets)

    Post-Workout:
    Protein Mugcake with FF Whip Cream
    Team ScoobyPrep

  17. #5567
    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 #10
    Week 7 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 Incline Machine Press:
    2 Plates/Side x 12 (4 Sets)

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

    A1. Dip Machine:
    3 Plates/Side x 10 (3 Sets)

    A2: Cable Crossover
    35 Each Hand x 10 + 10 Partials (3 Sets)

    B1: HS Partial Laterals
    100 x 20 (4 Sets)

    B2: HS Rear Delt Raises
    70 x 25 (4 Sets)

    Pushdown:
    140 x 12 (4 Sets)

    Overhead Tricep Extension:
    90 x 10 (4 Sets)

    Post-Workout:
    Protein Chocolate Chip Muffins:
    Team ScoobyPrep

  18. #5568
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,383
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 7 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

    Pronated Low Cable Rows:
    120 x 12 (4 Sets)

    Neutral Grip Pulldown:
    120 x 10 (4 Sets)

    Facepulls:
    170 x 8 (4 Sets)

    DB Banded Pullover:
    40 x 8 + Band (4 Sets)

    Pinwheel Curls:
    35'x 12 (4 Sets)

    HS Preacher Curl:
    40 Each Hand x 8 (4 Sets)

    Post-Workout:
    Birthday Cake Mugcake
    Team ScoobyPrep

  19. #5569
    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 #10
    Week 7 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 8 (4 Sets)

    A1: Cable Decline Fly:
    25 Each Hand x 8 (4 Sets)

    A2: DB Decline Bench Press
    90's x 8 (4 Sets)

    B1: Machine Rear Laterals
    80 x 20 (4 Sets)

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

    V-Bar Pushdowns:
    140 x 15 (4 Sets)

    Diamond Grip Push-Ups:
    BW x Failure (4 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  20. #5570
    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 #10
    Week 7 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 (4 Sets)

    Leg Press:
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Plates/Side x 10

    Hammer Strength V-Squat:
    310 x 12 (3 Sets)

    Goblet Squat:
    100's x 15 (3 Sets)

    DB Stiff Leg Deadlfits:
    120' x 10 (3 Sets)

    Post-Workout:
    Clementine's Banana Boozy Rum
    Team ScoobyPrep

  21. #5571
    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 #10
    Week 8 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

    T-Bar Row Machine
    3-45 Plates x 8 (4 Sets)

    Cable Low Row
    130 x 10 (3 Sets)

    Stretchers
    82.5 x 10 (4 Sets)

    FacePulls:
    160 x 8 (4 Sets)

    EZ Bar Cable Curl: (4:1:1:1)
    70 x 8 (4 Sets)

    Single Arm Supinated DB Curl
    30's x 10 (4 Sets)

    Post-Workout:
    Protein Donuts
    Team ScoobyPrep

  22. #5572
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,383
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      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 8 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 Incline Machine Press:
    2 Plates/Side x 8 (3 Sets)

    Incline Smith BB Bench:
    25/Side x 8
    2-25's/Side x 8
    3-25's/Side x 8

    DB Bench Press:
    90's x 10 (2 sets)
    90's x 10 --> 75's x 8 --> 60's x 10

    HS Machine Fly:
    150 x 10 (3 Sets)

    DB Side Laterals:
    35's x 10 (4 Sets)

    Machine Rear Delt Fly's:
    85 x 15 (4 Sets)

    Dual Rope Pushdown:
    140 x 12 (4 Sets)

    Overhead Tricep Extension:
    90 x 10 (4 Sets)

    Post-Workout:
    Halo Top
    Team ScoobyPrep

  23. #5573
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,383
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #10
    Week 8 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

    Chin-Up's:
    BW X Failure (4 Sets)

    Single Arm Straight Arm Pulldown's:
    35 Each Hand x 10 (4 Sets)

    Close Grip Pulldown:
    140 x 8 (4 Sets)

    Facepulls:
    170 x 10 (4 Sets)

    HS Machine Curl: (3:1:1:1)
    35 Each Hand x 15 (4 Sets)

    Reverse EZ Bar Curls:
    60 x 15 (4 Sets)

    Post-Workout:
    Whey and Oatmeal
    Team ScoobyPrep

  24. #5574
    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 #10
    Week 8 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:
    70's x 8 (4 Sets)

    A1: Cable Crossover:
    35 Each Hand x 8 (4 Sets)

    A2: Wide Grip HS Dip Machine:
    3 Plates/Side x 10 (4 Sets)

    B1: HS Machine Rear Delts
    70's x 15 (4 Sets)

    B2: DB Rear Delt Swings
    30's x 20 (4 Sets)

    V-Bar Pushdowns:
    170 x 8 (4 Sets)

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

    Post-Workout:
    Protein Pumpkin Pie's
    Team ScoobyPrep

  25. #5575
    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 #10
    Week 8 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 (3 Sets)
    150 x 12 --> 110 x 10 --> 90 x 10

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

    Hammer Strength V-Squat:
    310 x 8 (5 Sets)

    DB Stiff Leg Deadlifts:
    80's x 25 (4 Sets)

    Leg Extension Iso-Hold:
    1 Minute Iso Hold (3 Sets)

    Post-Workout:
    7/11 Pumpkin Pie
    Team ScoobyPrep

 

 

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