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  1. #5901
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,955
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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:
    Graeter's Boldly BearCat
    Team ScoobyPrep

  2. #5902
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,955
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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:
    Vegan Protein Muffins
    Team ScoobyPrep

  3. #5903
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,955
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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:
    Pumpkin Muffins
    Team ScoobyPrep

  4. #5904
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,955
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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:
    outright bar
    Team ScoobyPrep

  5. #5905
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,955
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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:
    Outright Bar
    Team ScoobyPrep

  6. #5906
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,955
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,360

    Default

    Mesocycle #16
    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:
    CaffePanna Mocha Peppermint
    Team ScoobyPrep

 

 

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