MEMBER LOGIN

Page 238 of 238 FirstFirst ... 138188228236237238
Results 5,926 to 5,947 of 5947
  1. #5926
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Krispy Kreme Donuts
    Team ScoobyPrep

  2. #5927
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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 Muffins
    Team ScoobyPrep

  3. #5928
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Outright Bar
    Team ScoobyPrep

  4. #5929
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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 Cookies
    Team ScoobyPrep

  5. #5930
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Vegan Chocolate Chip Protein Muffins
    Team ScoobyPrep

  6. #5931
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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
    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 Extension:
    40 Each Leg x 10
    50 Each Leg x 10
    100 Each Leg x 2
    40 Each Leg x 20
    * 1 Set*

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

    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:
    Ample Hills I Contain Breakfast Foods
    Team ScoobyPrep

  7. #5932
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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

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

    Stretch Push-Up:
    3 Sets to Failure

    Cable Crossover:
    25 Each Hand x 10, 7, 6 (Cluster Set)

    High Incline Smith Shoulder Press
    135 x 10 (3 Sets)

    DB Rear Delt Fly:
    25's x 20 (3 Sets)

    Rear Delt Band Pull:
    Band x 25 (3 Sets)


    Post-Workout:
    Outright Crisp
    Team ScoobyPrep

  8. #5933
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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

    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:
    42.5 Each Hand x 8 (3 Sets)

    DB Pullover:
    70 x 10 (3 Sets)

    Incline DB Braced Rows:
    45's x 8 (3 Sets)

    HyperExtension
    2 Sets to Failure


    Post-Workout:
    Protein Donuts
    Team ScoobyPrep

  9. #5934
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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

    Dual-Handle Pushdown:
    25 Each Hand x 10 (4 Sets)

    Floor Press:
    80's x 6 (4 Sets)

    Overhead Rope Extension
    70 x 10 (3 Sets)

    EZ Bar Curl (3;1:1:1)
    75 x 8 (4 Sets)

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

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

    Post-Workout:
    Protein Donuts
    Team ScoobyPrep

  10. #5935
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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

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

    A1: DB Fly:
    50's x 10 (3 Sets)

    A2: Stretch Push-Up:
    3 Sets to Failure

    B1: HS Side Lateral
    65 x 10 (3 Sets)

    B2: FacePull:
    110 x 15 (3 Sets)

    HS Reverse Shoulder Press:
    3-25's/Side x 8 --> 2-25's Side x 8 --> 1-25/Side x 10


    Post-Workout:
    Protein Sludge
    Team ScoobyPrep

  11. #5936
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Ben And Jerry's Netflix and Chilll'd
    Team ScoobyPrep

  12. #5937
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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

  13. #5938
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Banana Bread
    Team ScoobyPrep

  14. #5939
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Iso100 Protein
    Team ScoobyPrep

  15. #5940
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Double Chocolate Chip Loaf
    Team ScoobyPrep

  16. #5941
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Ben & Jerry's Peanut Butter Half Baked
    Team ScoobyPrep

  17. #5942
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Protein Shake
    Team ScoobyPrep

  18. #5943
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Iso100 Rice Krispy Treats
    Team ScoobyPrep

  19. #5944
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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 Shake
    Team ScoobyPrep

  20. #5945
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Iso100 Cookies
    Team ScoobyPrep

  21. #5946
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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:
    Ben & Jerry's Glampfire Trail Mix
    Team ScoobyPrep

  22. #5947
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,022
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #18
    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

    1-Arm Barbell Row:
    1-25 Plate x 15
    2-25 Plate x 10
    2-25 Plate + 10 x 10
    2-25 Plate + 20 x 8

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

    DB Pullover:
    60 x 12 (2 Sets)



    Chest Pulls:
    65 x 10 (3 Sets)

    Low Cable Row:
    100 x 10 (2 Sets)


    Post-Workout:
    Protein shake
    Team ScoobyPrep

 

 

Similar Threads

  1. Football Offseason approching
    By freezer69 in forum For Your Sport
    Replies: 3
    Last Post: 09-15-2014, 08:01 AM
  2. LayzieBone's comp. pics of him and group class
    By hunterace in forum General Chat
    Replies: 3
    Last Post: 07-22-2012, 12:08 AM
  3. Football Offseason Workout
    By FootballStud53 in forum Critique My Workout
    Replies: 10
    Last Post: 05-13-2012, 01:17 AM
  4. Offseason football workout
    By Mike65 in forum Critique My Workout
    Replies: 2
    Last Post: 04-06-2011, 05:28 PM
  5. Baseball offseason workout
    By Ryankc in forum For Your Sport
    Replies: 0
    Last Post: 04-29-2010, 08:40 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Community
Forum
Reviews
Articles
Follow M&S
Contact Us

Muscle & Strength, LLC
1180 First Street South
Columbia, SC 29209
PH: 1-800-537-9910
Email: click here

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams
© Copyright 2015, Muscle & Strength LLC. Images copyright of their respective owners. Contact Us | Affiliate Program | Terms of Use