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  1. #5576
    Time To Rebound! LayzieBone085's Avatar
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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 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

    Dumbbell Row:
    90's x 8 (4 Sets)

    Chins:
    BW x 10 (5 Sets)

    Low Cable Rows:
    120 x 10 (4 Sets)

    Banded DB Pullover:
    50 + Band x 10 (4 Sets)

    Barbell Hyperextensions:
    95 x 10 (2 Sets)

    EZ Bar Preacher Curl: (3:1:1:1)
    90 x 12 (4 Sets)

    Cable Hammer Curl: (4:1:1:1)
    75 x 10 (4 Sets)

    Post-Workout:
    Chocolate Pb2 Mug Cake
    Last edited by LayzieBone085; 10-11-2018 at 06:48 AM.
    Team ScoobyPrep

  2. #5577
    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

    Flat DB Bench:
    90's x 8
    100's x 8
    110's x 8

    Smith Incline Bench Press:
    25/side x 10
    2-25's/side x 10
    3-25's/side x 10

    HS Machine Press:
    3 Plates/Side x 10,8,6 (Cluster Set)

    HS Machine Fly:
    140 x 10 (3 Sets)

    A1: DB Side Laterals:
    20's x 20 (4 Sets)

    A2: HS Rear Delt Raises: (5:1:1:1)
    80 x 8 (4 Sets)

    B1: Single Handle Overhead Tricep Extensions:
    40 Each Hand x 10 (4 Sets)

    B2: Single Arm Tricep Pressdown:
    40 Each Hand x 10 (4 Sets)

    Post-Workout:
    Chicken Parm
    Team ScoobyPrep

  3. #5578
    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 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

    Chin-Ups:
    BW x Failure (4 Sets)

    Machine T-Bar Row: (3:1:1:1)
    3 Plates x 8 (4 Sets)

    DB Pullover:
    60 x 10 (4 Sets)

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

    A1: Cable Reverse Curls:
    75 x 15 (4 Sets)

    A2: Cable Hammer Curls:
    60 x 15 (4 Sets)

    Post-Workout:
    Salted Caramel Mug Cake:
    Team ScoobyPrep

  4. #5579
    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 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

    Smith Incline Bench Press:
    25/side x 25
    2-25's/Side x 20
    3-25's/Side x 15
    4-25's/Side x 10

    A1: Incline HS Machine Press:
    2 Plates/Side x 8 (4 Sets)

    A2: Cable Crossover:
    35 Each Hand x 10 (4 Sets)

    B1: DB Bent Over Rear Delt Swings:
    25's x 30 (4 Sets)

    B2: Cable Upright Row:
    35 Each Hand x 10 (4 Sets)

    C1: Single Arm Tricep Pushdown:
    35 Each Hand x 8 (4 Sets)

    C2: Lying DB SkullCrusher:
    35's x 10 (4 Sets)


    Post-Workout:
    Protein Waffles
    Team ScoobyPrep

  5. #5580
    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 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

    Lying Leg Curl:
    170 x 8 (4 Sets)

    Squat:
    225 x 8
    275 x 8
    315 x 8 ----> 185 x 20

    Leg Press:
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8 ---> 3 Plates/Side x 20

    Hammer Strength V-Squat: (3:1:1:1)
    270 x 10 (3 Sets)

    Single Leg Leg Curl:
    50 (Each Leg) x 10 (4 Sets)
    * Back and forth with no rest between legs

    Post-Workout:
    Clementine's Italian Butter Cookie
    Team ScoobyPrep

  6. #5581
    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 10 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

    Dumbbell Row:
    90's x 10 (4 Sets)

    Chins:
    BW x 11 (5 Sets)

    Low Cable Rows:
    160 x 8 (4 Sets)

    Banded DB Pullover:
    50 + Band x 10 (4 Sets)

    Barbell Hyperextensions:
    95 x 10 (2 Sets)

    EZ Bar Preacher Curl: (3:1:1:1)
    90 x 8 + 2 Partials (4 Sets)

    Cable Reverse Curl: (4:1:1:1)
    75 x 10 (4 Sets)

    Post-Workout:
    White Chocolate Chip Macadamia Nut Cookies
    Team ScoobyPrep

  7. #5582
    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 10 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

    Flat DB Bench:
    80's x 10
    90's x 10
    100's x 10

    Smith Incline Bench Press:
    25/side x 6
    2-25's/side x 6
    3-25's/side x 6
    3-25's + 10/Side x 6

    HS Incline Machine Press
    2 Plates/Side x 10 (3 Sets)

    Incline DB Fly
    50's x 10 (3 Sets)

    A1: DB Side Laterals:
    20's x 20 (4 Sets)

    A2: HS Rear Delt Raises: (5:1:1:1)
    70 x 25 (4 Sets)

    B1: Single Handle Overhead Tricep Extensions:
    40 Each Hand x 10 (4 Sets)

    B2: Single Arm Tricep Pressdown:
    40 Each Hand x 10 (4 Sets)

    Post-Workout:
    Choc PB Protein Cake
    Team ScoobyPrep

  8. #5583
    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 10 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

    Underhand Low Row with EZ Bar:
    100 x 12 (4 Sets)

    Smith Row (3:1:1:1)
    3-25's/Side x 8 (4 Sets)

    DB Pullover:
    60 x 10 (4 Sets)

    FacePulls (3:1:1:1)
    140 x 15 (4 Sets)

    A1: Cable EZ Bar Curls:
    75 x 10 (4 Sets)

    A2: Cable Hammer Curls:
    60 x 10 (4 Sets)

    Post-Workout:
    Protein Donuts:
    Team ScoobyPrep

  9. #5584
    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 10 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

    Smith Incline Bench Press:
    25/side x 8
    2-25's/Side x 8
    3-25's/Side x 8
    4-25's/Side x 8

    A1: DB Flat Fly
    50's x 8 (4 Sets)

    A2: Cable Crossover:
    35 Each Hand x 10 (4 Sets)

    B1: DB Bent Over Rear Delt Swings:
    35's x 15 (4 Sets)

    B2: Cable Upright Row:
    35 Each Hand x 10 (4 Sets)

    C1: Single Arm Tricep Pushdown:
    35 Each Hand x 8 (4 Sets)

    C2: Close Grip Bench Press
    185 x 10 (4 Sets)


    Post-Workout:
    English Muffins + Protein Powder + Cereal
    Team ScoobyPrep

  10. #5585
    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 10 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:
    140 x 15 (4 Sets)

    Squat:
    225 x 8
    275 x 8
    315 x 8
    335 x 8

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

    Hammer Strength V-Squat 1.5's:
    250 x 8 (3 Sets)

    Single Leg Leg Curl:
    50 (Each Leg) x 10 (4 Sets)
    * Back and forth with no rest between legs

    Post-Workout:
    Ben & Jerry's Minter Wonderland
    Team ScoobyPrep

  11. #5586
    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 11 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


    Dumbbell Row:
    90's x 12 (4 Sets)


    Chins:
    BW x 12 (5 Sets)


    Low Cable Rows (Neutral Grip):
    160 x 8 (4 Sets)


    Banded DB Pullover:
    50 + Band x 12 (4 Sets)


    Barbell Hyperextensions:
    95 x 10 (4 Sets)


    EZ Bar Preacher Curl: (3:1:1:1)
    90 x 8 + 2 Partials (4 Sets)


    Cable Reverse Curl: (4:1:1:1)
    75 x 10 (4 Sets)


    Post-Workout:
    Outright Bar
    Team ScoobyPrep

  12. #5587
    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 11 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

    Flat DB Bench:
    80's x 12
    90's x 12
    100's x 12

    Smith Incline Bench Press:
    25/side x 8
    2-25's/side x 8
    3-25's/side x 8
    3-25's + 10/Side x 8

    HS Incline Machine Press
    2 Plates/Side x 8 (3 Sets)

    Incline DB Fly
    50's x 10 (3 Sets)

    A1: DB Side Laterals:
    20's x 20 (4 Sets)

    A2: HS Rear Delt Raises: (5:1:1:1)
    70 x 25 (4 Sets)

    B1: Single Handle Overhead Tricep Extensions:
    40 Each Hand x 10 (4 Sets)

    B2: Single Arm Tricep Pressdown:
    40 Each Hand x 10 (4 Sets)

    Post-Workout:
    Outright Bar

    Post-Workout:
    Team ScoobyPrep

  13. #5588
    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 11 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

    Underhand Low Row with EZ Bar:
    100 x 12 (4 Sets)

    Lat Pulldown
    140 x 8 (4 Sets)

    DB Pullover:
    60 x 10 (4 Sets)

    FacePulls (3:1:1:1)
    140 x 15 (4 Sets)

    A1: Cable EZ Bar Curls:
    75 x 10 (4 Sets)

    A2: Cable Hammer Curls:
    60 x 10 (4 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  14. #5589
    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 11 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 HS Bench Press:
    3 Plates/Side x 12 (3 Sets)

    A1: DB Flat Fly
    50's x 8 (4 Sets)

    A2: DB Twist Press
    55's x 10 (4 Sets)

    B1: DB Bent Over Rear Delt Swings:
    35's x 15 (4 Sets)

    B2: Cable Upright Row:
    35 Each Hand x 10 (4 Sets)

    C1: Rope Pressdown
    40 x 25 (4 Sets)

    C2: Close Grip Push-Ups:
    3 Sets till Failure


    Post-Workout:
    Protein Cheesecake
    Team ScoobyPrep

  15. #5590
    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 11 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:
    140 x 15 (4 Sets)

    Squat:
    225 x 6
    275 x 6
    315 x 6
    365 x 6

    Leg Press:
    5 Plates/Side x 30 (3 Sets)

    Hammer Strength V-Squat 1.5's:
    250 x 8 (2 Sets)

    Single Leg Leg Curl:
    50 (Each Leg) x 10 (4 Sets)
    * Back and forth with no rest between legs

    Post-Workout:
    Handel's Chocolate Chip Cookie Dough
    Team ScoobyPrep

  16. #5591
    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 12 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


    Dumbbell Row:
    100's x 8 (4 Sets)


    Chins:
    BW x 15 (5 Sets)

    Low Cable Rows (Neutral Grip):
    160 x 8 (4 Sets)

    Banded DB Pullover:
    50 + Band x 12 (4 Sets)

    HS Machine Curle (4:1:1:1)
    75 x 8 (4 Sets)

    EZ Bar Preacher Curl: (3:1:1:1)
    75 x 20 (4 Sets)


    Post-Workout:
    Chicken & Shrimp Strifry
    Team ScoobyPrep

  17. #5592
    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 12 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

    Flat DB Bench:
    90's x 8
    100's x 8
    110's x 8
    120's x 8

    Smith Incline Bench Press:
    25/side x 6
    2-25's/side x 6
    3-25's/side x 6
    3-25's + 10/Side x 6

    Cable Crossover:
    30 x 10 --> 20 x 10 --> 15 x 10

    Flat DB Fly
    50's x 10 (3 Sets)

    A1: DB Side Laterals:
    30's x 12 (4 Sets)

    A2: HS Rear Delt Raises: (5:1:1:1)
    70 x 25 (4 Sets)

    B1: Single Handle Overhead Tricep Extensions:
    40 Each Hand x 10 (4 Sets)

    B2: Single Arm Tricep Pressdown:
    40 Each Hand x 10 (4 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  18. #5593
    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 12 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


    Lat Pulldown
    140 x 8 (4 Sets)

    Chest Supported Rows
    2 Plates x 8 (4 Sets)

    Cable Pullover (V-Bar):
    60 x 10 (4 Sets)

    Banded Hyperextensions:
    BW x 12 (4 Sets)

    A1: Cable EZ Bar Curls:
    75 x 10 (4 Sets)

    A2: Cable Hammer Curls:
    60 x 10 (4 Sets)

    Post-Workout:
    Pancakes
    Team ScoobyPrep

  19. #5594
    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 12 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 HS Bench Press:
    3 Plates + 25/Side x 8 (3 Sets)

    A1: DB Flat Fly
    50's x 8 (4 Sets)

    A2: DB Low Incline Bench
    80's x 8 (4 Sets)

    B1: DB Bent Over Rear Delt Swings:
    35's x 15 (4 Sets)

    B2: Cable Upright Row:
    35 Each Hand x 10 (4 Sets)

    C1: Rope Pressdown
    40 x 15 (4 Sets)

    C2: Pronated Kickbacks:
    25 Each Hand x 8 (4 Sets)


    Post-Workout:
    Protein Waffles with PB Lean Glaze
    Team ScoobyPrep

  20. #5595
    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 12 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:
    180 x 8 (3 Sets)
    180 x 8 ---> 125 x 10 + 15 Partials

    Leg Extension:
    60 Each leg x 8 (3 Sets)
    60 Each Leg x 8 --> 40 Each Leg x 10 + 15 Partials

    Leg Press:
    7 Plates/Side x 15 (3 Sets)

    Hammer Strength V-Squat 1.5's:
    250 x 8 (4 Sets)

    Single Leg Leg Curl:
    50 (Each Leg) x 10 (4 Sets)
    * Back and forth with no rest between legs

    Post-Workout:
    Ample Hills Triple Chocolate Surprise
    Team ScoobyPrep

  21. #5596
    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 #11
    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


    HS Low Row:
    70 x 8 (2 Sets)
    70 x 8-→ 60 x 6 → 50 x 6


    DB Bilateral Rows:
    40's x 10
    50's x 10
    55's x 10


    Single Arm Low Cable Row:
    25 (Each Hand) x 8
    30 (Each Hand) x 8
    35 (Each Hand) x 8
    40 (Each Hand) x 8---> 35 x 6 --> 30 x 8

    Cable Pullovers (V-Bar)
    60 x 10 (3 Sets)


    Post-Workout:
    Protein Brownies Glazed with PB Lean
    Team ScoobyPrep

  22. #5597
    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 #11
    Week 1 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:
    100’s x 8 (3 Sets)


    Incline Barbell Bench:
    135 x 6
    155 x 6
    175 x 6
    185 x 6
    225 x 6


    HS Machine Chest Press:
    3 Plates/Side x 15 --> RP 11 -→ RP 7


    HS Machine Fly: (Pull to 3/4th and 10 seconds isotension)
    110 x 8 (3 Sets)


    Reverse Pec Dec:
    70 x 25 (3 Sets)

    DB Side Laterals:
    15’s x 25 (3 Sets)

    Front Barbell Raise:
    50 x 25 (3 Sets)


    Post-Workout:
    Chocolate Strawberry Waffles
    Team ScoobyPrep

  23. #5598
    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 #11
    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


    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:
    PB& J French Toast
    Team ScoobyPrep

  24. #5599
    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 #11
    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


    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:
    Outright Bar
    Team ScoobyPrep

  25. #5600
    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 #11
    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


    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:
    Ample Hills Peanut Butter Jamboree
    Team ScoobyPrep

 

 

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