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  1. #5451
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #9
    Week 1 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


    Lying Leg Curl:
    170 x 10 + 10 Seconds Iso-Tension (3 Sets)


    Barbell Squat:
    135 x 8
    225 x 8
    275 x 8
    315 x 8
    365 x 8


    Leg press:
    6 plates/side x 20 → 12 Reps → 8 Reps (Cluster Set)


    Barbell Stiff Leg Deadlifts on Smith:
    4-25lb Plates/Side x 8 (4 Sets)



    Post-Workout:
    Healthy Funfetti Loaves
    Last edited by LayzieBone085; 04-20-2018 at 07:39 AM.
    Team ScoobyPrep

  2. #5452
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 1 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


    Single Arm Pushdowns:
    30 x 10 (3 Sets)

    Dip Machine:
    3-45’s/side x 10 → RP 8 → RP 6

    Overhead Tricep Extension:
    45 x 10 (3 Sets)

    Hammer Curl’s (Towards chest):
    50’s x 8 (3 Sets)

    EZ Bar Curl:
    75 x 8 (3 Sets)

    EZ bar Preach Curl (Hands Close)
    65 x 10 (3 Sets)


    Post-Workout:
    Tikka Masala Chicken & Rice Stirfry
    Team ScoobyPrep

  3. #5453
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    Week 1 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


    HS Machine Chest Press:
    3 Plates/Side x 12 (3 Sets)

    Flat DB Bench Press:
    110’s x 8 (3 Sets)

    Incline Fly (Pronated Grip):
    50’s x 12 (3 Sets)

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

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

    Assisted Chins:
    BW x 10 (5 Sets)
    **30 second rest between sets **

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


    Post-Workout:
    Haagen Dazs Honey Salted Caramel Almond
    Team ScoobyPrep

  4. #5454
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    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:
    Peanut Butter Cereal Milk Glazed Waffles
    Team ScoobyPrep

  5. #5455
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    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:
    Pulled Pork with Choc PB Glazed & Reese Stuffed Sweet Potato
    Team ScoobyPrep

  6. #5456
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    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


    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:
    Peanut Butter Cereal Milk Cinnamon French Toast Pancakes:
    Team ScoobyPrep

  7. #5457
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #9
    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


    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:
    Indian Chicken Fried Rice + Poached Egg
    Team ScoobyPrep

  8. #5458
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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    Default

    Mesocycle #9
    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


    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:
    Oakmont Bakery Cupcakes
    Team ScoobyPrep

  9. #5459
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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    Default

    Mesocycle #9
    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 PR

    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:
    PB Cup Brownies
    Team ScoobyPrep

  10. #5460
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
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    Default

    Mesocycle #9
    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:
    Pulled Pork Sandwich
    Team ScoobyPrep

  11. #5461
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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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 #9
    Week 3 Day 3


    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


    Lying Leg Curl:
    170 x 10 --> 140 x 10 ---> 100 x 10 ---> 80 x 20 + 20 Partials

    Barbell Squat:
    135 x 10
    225 x 10
    315 x 10
    345 x 10

    V-Squat:
    130 x 10
    170 x 10
    210 x 10
    250 x 10

    Leg Extension:
    60 Each Leg x 10 ---> 50 x 10 --> 40 x 10 --> 30 x 15 + 10 Partials

    Glute Bridge on Lying Hamstring Curl:
    80 x 8 (4 Sets)

    Post-Workout:
    Banana Blueberry Toaster Pastry Peanut Butter Cereal Milk Glazed Pancakes
    Team ScoobyPrep

  12. #5462
    Time To Rebound! LayzieBone085's Avatar
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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 #9
    Week 3 Day 4

    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


    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:
    Mexican Fajita's (Happy Cinco De Mayo)
    Team ScoobyPrep

  13. #5463
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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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 #9
    Week 3 Day 5

    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


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

    A2: Cable Crossover
    27.5 Each Hand x 8

    A3: Flat DB Fly
    45's x 8 (3 Sets)

    Rack Pull's
    225 x 5
    315 x 5
    405 x 5
    500 x 3 (PR)

    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension

    Seated Face Pull: (Pull to Sternum for Rhomboids/Traps)
    67.5 x 15 (3 Sets)

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


    Post-Workout:
    Protein Donuts
    Team ScoobyPrep

  14. #5464
    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 #9
    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


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

    1-Arm Barbell Row:
    2-25's x 10 (4 Sets)

    Deadstop DB Row:
    90's x 8 (4 Sets)

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

    Hyperextension:
    BW x Failure (6 Sets)

    Post-Workout:
    Chicken Alfredo with Bow-Tie Pasta
    Team ScoobyPrep

  15. #5465
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      26,333
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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 #9
    Week 4 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

    Flat DB Bench: (1 Minute Rest Between Sets)
    75's x 20
    75's x 15
    75's x 12
    75's x 11

    Hammer Strength Fly:
    110 x 8 (1 Second Squeeze + 10 Second Isohold) x 4 Sets

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

    Hammer Strength Reverse Press:
    2-25's x 10 (3 Sets)

    Cable Lateral's (Go back and forth with 0 rest)
    10 Each Hand x 10 (3 Sets)

    Post-Workout:
    Birthday Cake Mug Cake
    Team ScoobyPrep

  16. #5466
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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    Default

    Mesocycle #9
    Week 4 Day 3


    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


    Lying Leg Curl:
    140 x 10 + 5 Slow Partials (4 Sets)

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

    V-Squat:
    130 x 8
    170 x 8
    210 x 8
    250 x 8 --> 190 x 8 --> 130 x 15

    Smith Lunges (back foot elevated on platform for larger stretch)
    135 x 8 reps each leg (4 Sets)

    Post-Workout:

    egg whites + Cinnamon + Splenda + Sweet Potatoes
    Protein Pudding + Banana's
    Team ScoobyPrep

  17. #5467
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #9
    Week 4 Day 4

    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


    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:
    Buffalo Mac & Cheese
    Team ScoobyPrep

  18. #5468
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #9
    Week 4 Day 5

    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


    HS Machine Chest Press (Banded
    3 Plates/Side + 25 x 8 (3 Sets)

    Incline DB Bench Press
    80's x 12 (4 Sets)

    Flat DB Fly
    45's x 8 (3 Sets)

    Chins:
    BW x Failure (4 Sets)

    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension

    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)

    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)


    Post-Workout:
    Pat Lafreida Cheesesteak Burger & Cinnamon Sugar Sweet Potato Fries:
    Team ScoobyPrep

  19. #5469
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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      Erie, Pennsylvania
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    Default

    Mesocycle #9
    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


    1 Arm Low Cable Row
    20 Each Hand x 15
    25 Each Hand x 12
    30 Each Hand x 10
    35 Each Hand x 8 (4 Sets)

    DB BiLateral Row:
    50's x 8 (4 Sets)

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

    Lat Pulldown:
    130 x 8 (4 Sets)

    Hyperextension:
    BW x Failure (6 Sets)

    Post-Workout:
    Protein Cheesecake
    Team ScoobyPrep

  20. #5470
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
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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 #9
    Week 5 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

    HS Machine Chest Press
    2 Plates x 8
    3 Plates x 8
    3 Plates + 25/Side x 8 (2 sets)

    Paused Flat DB Bench:
    110's x 5 (5 Sets)

    Incline Smith Bench:
    185 x 10 (4 Sets)

    Dips:
    BW x Failure (4 Sets)

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

    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)

    Wide Grip Upgright Rows:
    70 x 20 (3 Sets)

    Post-Workout:
    Oatmeal Chocolate Chip Peanut Butter Balls
    Team ScoobyPrep

  21. #5471
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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    • Rep Power
      18,753,355

    Default

    Mesocycle #9
    Week 5 Day 3


    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


    Lying Leg Curl:
    140 x 10 --> 110 x 10 --> 80 x 20 + 20 Partials

    Leg Press:
    8 Plates/Side x 8 --> 7 Plates x 6 --> 6 Plates x 12 --> 4 Plates x 25

    Leg Extension:
    60 Each Leg x 10 (4 Sets)

    Chain Lunges:
    50lbs Chains x 20 Steps (4 Sets)

    Stiff Leg Deadlifts:
    275 x 8 (4 Sets)

    Post-Workout:
    Milka Double Chocolate Candy Bar
    Team ScoobyPrep

  22. #5472
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
    • Rep Power
      18,753,355

    Default

    Mesocycle #9
    Week 5 Day 4

    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


    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps

    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps

    Post-Workout:
    Graeter's Rocky Road (LE Flavor)
    Team ScoobyPrep

  23. #5473
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,333
    • 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 #9
    Week 5 Day 5

    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


    A 1: DB Hex Press
    A 2: DB Fly
    A 3: DB Chest Press
    4 Rounds of 8-10 Reps

    B 1: Low Cable Row
    B 2: Lat Pulldown
    B 3: Single Arm Pullover
    4 Rounds of 8-10 Reps

    C 1: Dumbbell Rear Delt Raise
    C 2: DB Side Laterals
    4 Rounds of 20 Reps

    Post-Workout:
    Reuben & SP Fries
    Team ScoobyPrep

  24. #5474
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,333
    • 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 #9
    Week 6 Day 1

    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

    DB Row:
    100's x 10 (3 Sets)

    Lat Pulldown:
    120 x 8 (3 Sets)

    DB Pullover Banded:
    45lb x 10 (3 Sets)

    Supported Chest Row:
    2-45's x 8 (3 Sets)

    Low Row:
    140 x 8 (5 Sets)
    ** 30 Seconds Rest **

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  25. #5475
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,333
    • 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 #9
    Week 6 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

    HS Machine Chest Press
    3 Plates + 25/Side x 8 (3 sets)

    Incline DB Bench:
    100's x 6 (3 Sets)

    Incline Smith Bench:
    185 x 10 (4 Sets)

    Dips:
    BW x Failure (4 Sets)

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

    Heavy DB Partial Lateral's:
    50's x 25 (3 Sets)

    Post-Workout:
    PB&J Pancakes
    Team ScoobyPrep

 

 

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