MEMBER LOGIN

Page 231 of 231 FirstFirst ... 131181221229230231
Results 5,751 to 5,775 of 5775
  1. #5751
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    Low Incline DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)

    Low Incline Smith Bench Press:
    135 x 6
    225 x 8-10 (2 Sets)

    HS Machine Press:
    4 Plates/Side x 5 (5 Sets)
    ** 45 Second Rest **

    Dips:
    2 Sets to Failure

    Machine Rear delt Fly:
    2 Sets of 20

    Landmind Shoulder Press:
    45 Plate x 8 (2 Sets)

    DB 6-Ways
    15's x 8 (2 Sets)

    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 --> 25 Each hand x 12 --> 20 Each Hand x 10

    Lying DB Skullcrusher
    25 each Hand x 10
    30's x 10 (3 Sets)
    30 Each Hand x 10 --> 25 x 10 --> 20 x 8

    Post-Workout:
    Peanut Butter Chip Protein Donuts
    Team ScoobyPrep

  2. #5752
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    Incline Braced DB Rows:
    50's x 12
    50's x 12 ---> 40's x 8 --> 30 KB x 12

    Assisted Chins:
    BW x Failure (2 Sets)

    DB Row:
    80's x 8 (2 Sets)
    80's x 8 --> 65 x 8 --> 50 x 8

    DB Pullover:
    60 x 10 (2 Sets)

    FacePull
    100 x 12 (2 Sets)

    Drag Curl
    45 x 8
    65 x 8 (3 Sets)
    65 x 8 --> 55 x 8 --> 45 x 10

    Reverse Grip Cable Curl
    60 x 10 (4 Sets)

    Post-Workout:
    Chocolate Protein MugCake with Vanilla Protein Frosting
    Team ScoobyPrep

  3. #5753
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    High Incline DB Bench Press:
    50' x 10
    65's x 15 (2 Sets)

    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)

    Dips:
    2 Sets to Failure

    DB Side Lateral Partials:
    30's x 10
    40's x 20 (2 Sets)

    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)

    Dual Handle Pushdown:
    100 x 12
    100 x 12 (2 Sets)
    100 x 12 --> 80 x 10 --> 60 x 10

    DB Floor Press:
    70's x 6 (2 Sets)

    Post-Workout:
    Surf & Turf with a Sweet Potato and Rice
    Team ScoobyPrep

  4. #5754
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    Low Cable Rows:
    120 x 10 (3 Sets)

    Single Arm Supinated Lat Pulldown
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10

    Cable Pullover
    100 x 10 (2 Sets)

    Incline Braced DB Row:
    45's x 10 (2 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    EZ Bar Curl
    75 x 8 (2 Sets)
    75 x 15 --> 65 x 10 --> 55 x 8

    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10

    Post-Workout:
    Peanut Butter Banana Chocolate Filled Muffins
    Team ScoobyPrep

  5. #5755
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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
    110 x 8 (4 Sets)

    V-Squat:
    350 x 10 (4 Sets)

    Bulgarian Split Squat:
    20's x 8
    25's x 8
    30'x 8 --> 25's x 10 --> 20's x 20

    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15 (2 Sets)
    5 Plates/Side x 15 --> 4 Plates/Side x 10 --> 3 Plates/Side x 12

    DB Stiff Leg Deadlift:
    100's x 8 (3 Sets)

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

  6. #5756
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    DB Flat Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)

    Low Incline Smith Bench Press:
    135 x 6
    225 x 8-10 (2 Sets)

    HS Machine Press:
    3 Plates / Side x 8 (2 Sets)
    3 Plates / Side x 8 + 5 Partials

    HS Machine Fly:
    110 x 8 (2 Sets)
    110 x 8 + 15 Second Iso-Hold

    DB Rear Delt Fly:
    2 Sets of 20

    DB Partial Lateral's
    2 Sets of 20

    DB 6-Ways
    15's x 8 (2 Sets)

    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 + 15 Second Iso-Hold

    Overhead Rope Extension
    100 x 8 (3 Sets)
    100 x 8 + 6 Partials

    Post-Workout:
    Protein Oatmeal Cookies
    Team ScoobyPrep

  7. #5757
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    One Arm Barbell Row:
    2-25lb Plates x 8 (3 Sets)

    Assisted Chins:
    BW x Failure (2 Sets)

    DB Row:
    80's x 5 (5 Sets)

    HS Low Row:
    50 Each Hand x 8 (3 Sets)

    FacePull
    100 x 12 (2 Sets)

    Reverse Curl
    65 x 12 (3 Sets)
    65 x 12 + 5 Partials

    Preacher Curl
    65 x 8 (3 Sets)
    65 x 8 + Iso-Hold

    Post-Workout:
    Peppermint Protein Cupcakes
    Team ScoobyPrep

  8. #5758
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    Flat DB Bench
    80's x 8 (2 Sets)

    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)

    Stretch Push-Up:
    2 Sets to Failure

    DB Side Lateral
    30's x 10 (2 Sets)

    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)

    Dual Handle Pushdown:
    100 x 10 (2 Sets)
    100 x 10 + 15 Second Iso-Hold

    DB Floor Press:
    70's x 6 (2 Sets)

    Post-Workout:
    Kabobs
    Team ScoobyPrep

  9. #5759
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    Low Cable Rows:
    120 x 10 (3 Sets)

    Single Arm Supinated Lat Pulldown
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10

    Cable Pullover
    100 x 10 (2 Sets)

    Incline Braced DB Row:
    45's x 10 (2 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    EZ Bar Curl
    75 x 8 (2 Sets)
    75 x 15 --> 65 x 10 --> 55 x 8

    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10

    Post-Workout:
    Tenders & Fries
    Team ScoobyPrep

  10. #5760
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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
    110 x 8 (3 Sets)
    110 x 8 + 15 Partials + 10 Second Iso-Hold

    Leg Extension:
    50 Each Leg x 8 (3 Sets)
    50 Each Leg x 8 + 15 Partials + 10 Second Iso-Hold

    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15
    5 Plates/Side x 12
    6 Plates/Side x 10
    6 Plates/Side x 9
    6 Plates/Side x 8

    Bulgarian Split Squat:
    20's x 8
    25's x 8
    30'x 8 --> 25's x 10 --> 20's x 20

    DB Stiff Leg Deadlift:
    100's x 8 (3 Sets)

    Post-Workout:
    Ample Hills I Contain Breakfast Foods
    Team ScoobyPrep

  11. #5761
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    DB Flat Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)

    Low Incline Smith Bench Press:
    135 x 6
    225 x 8-10 (2 Sets)

    HS Machine Press:
    3 Plates / Side x 8 (2 Sets)
    3 Plates / Side x 8 + 5 Partials

    Low Cable Crossover:
    20 Each hand x 8 (3 Sets)

    DB Rear Delt Fly:
    2 Sets of 20

    DB Partial Lateral's
    2 Sets of 20

    DB 6-Ways
    15's x 8 (2 Sets)

    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 + 15 Second Iso-Hold

    Overhead Rope Extension
    100 x 8 (3 Sets)
    100 x 8 + 6 Partials

    Post-Workout:
    Protein Blueberry Muffins
    Team ScoobyPrep

  12. #5762
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    One Arm Barbell Row:
    2-25lb Plates x 8 (3 Sets)

    Assisted Chins:
    BW x Failure (2 Sets)

    DB Row:
    80's x 5 (5 Sets)

    Straight Arm Pulldowns
    50 Each Hand x 10 (3 Sets)

    FacePull
    100 x 12 (2 Sets)

    Reverse Curl
    65 x 12 (3 Sets)
    65 x 12 + 5 Partials

    Preacher Curl
    65 x 8 (3 Sets)
    65 x 8 + Iso-Hold

    Post-Workout:
    Carrot Cake Protein Muffins
    Team ScoobyPrep

  13. #5763
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    Flat DB Bench
    80's x 8 (2 Sets)

    High Incline Smith Machine Bench
    2-25's/Side x 8
    3-25's/Side x 8 (2 Sets)

    Stretch Push-Up:
    2 Sets to Failure

    DB Side Lateral
    30's x 10 (2 Sets)

    Bent Over DB Swings:
    20's x 10
    20's x 20 (2 Sets)

    Dual Handle Pushdown:
    100 x 10 (2 Sets)
    100 x 10 + 15 Second Iso-Hold

    DB Floor Press:
    70's x 6 (2 Sets)

    Post-Workout:
    S'mores Loaf
    Team ScoobyPrep

  14. #5764
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    Low Cable Rows:
    120 x 10 (3 Sets)

    Single Arm Supinated Lat Pulldown
    35 Each Hand x 8
    35 Each Hand x 8 --> 30 x 8 --> 25 x 10

    Cable Pullover
    100 x 10 (2 Sets)

    Incline Braced DB Row:
    45's x 10 (2 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    EZ Bar Curl
    75 x 8 (2 Sets)
    75 x 15 --> 65 x 10 --> 55 x 8

    Cable Hammer Curl:
    55 x 10
    70 x 10 --> 55 x 10 --> 40 x 10

    Post-Workout:
    Cheesy Chicken Steak Sandwich & Cajun Potato Wedges
    Team ScoobyPrep

  15. #5765
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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
    110 x 8 (3 Sets)
    110 x 8 + 15 Partials + 10 Second Iso-Hold

    Leg Press (Low Feet Placement): (3:1:1:1)
    4 Plates/Side x 15
    5 Plates/Side x 12
    6 Plates/Side x 7
    7 Plates/Side x 7
    8 Plates/Side x 7

    Bulgarian Split Squat:
    20's x 8
    25's x 8
    40's x 8
    50's x 8 + 10 Partials (2 Sets)

    Leg Extension:
    50 Each Leg x 10 (3 Sets)
    50 Each Leg x 10 + 15 Partials + 15 Second Iso-Hold

    Cable Pull-Through:
    100 x 10 (4 Sets)

    Post-Workout:
    Ample Hills PB Wins the Cup
    Team ScoobyPrep

  16. #5766
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)

    Incline Smith Bench Press:
    135 x 6
    225 x 6 (2 Sets)

    HS Machine Press:
    4 Plates/Side x 8 , 5, 4 (Rest Pause)

    HS Chest Fly:
    140 x 8
    140 x 8, 5, 4 (Rest Pause)

    Single Arm Rear Delt Cable Fly:
    2 Sets of 25

    Reverse HS Shoulder Press:
    25 Plate/Side x 10
    2-25 Plates/Side x 10
    2-25 Plates/Side x 10, 8, 6 (Rest Pause)

    DB Incline Front Raise:
    20's x 15 (2 Sets)

    Rope Pushdown:
    100 x 10
    120 x 10, 8, 6 (Rest Pause)

    Lying DB Skullcrusher:
    25's x 10
    30's x 12, 7, 5 (Rest Pause)

    Post-Workout:
    Protein Peanut Butter Cups
    Team ScoobyPrep

  17. #5767
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    Incline Braced DB Rows:
    30's x 12
    35's x 12
    45's x 12
    45's x 12, 7, 5 (Rest Pause)

    Assisted Chins:
    BW x Failure (2 Sets)

    Low Cable Rows:
    80 x 10
    100 x 10
    140 x 8,6,5 (Rest Pause)

    DB Pullover:
    60 x 10 (2 Sets)

    Standing DB Row:
    50 x 12 (2 Sets)

    Drag Curl:
    45 x 10
    45 x 10,7,5 (Rest Pause)

    DB Concentration Preacher Curls:
    20's x 10 (3 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  18. #5768
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    Incline DB Bench Press:
    50' x 10
    80's x 12 (3 Sets)

    HS Chest Fly:
    100 x 10
    140 x 8,6,4 (Rest Pause)

    Stretch Push-Ups:
    2 Sets to Failure

    DB Side Lateral Partials:
    30's x 10
    40's x 20 (3 Sets)

    DB Side Lateral's
    30's x 8 (2 Sets)
    30's x 8,5,4 (Rest Pause)

    Dual Handle Pushdown:
    100 x 12
    100 x 10,7,5 (Rest Pause)

    Smith Close Grip Bench Press:
    225 x 6 (3 Sets)

    Post-Workout:
    Banana Spice Muffins
    Team ScoobyPrep

  19. #5769
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    Wide Grip Pulldown:
    120 x 10 (3 Sets)

    Single Arm Low Cable Row:
    35 Each Hand x 8 (2 Sets)
    35 Each Hand x 8,5,4 (Rest Pause)

    Facepulls to Mid Back
    100 x 10
    140 x 12 (2 Sets)

    HS Chest Supported Row:
    50 Each Hand x 8 (2 Sets)
    50 Each Hand x 8,5,4 (Rest Pause)

    HyperExtensions:
    BW x Failure (2 Sets)

    EZ Bar Curl
    75 x 15 (2 Sets)
    75 x 15,8,6 (Rest Pause)

    BB Curl (4:1:1:1)
    65 x 8 (2 Sets)

    Post-Workout:
    Pretzel Bun Sandwiches
    Team ScoobyPrep

  20. #5770
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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:
    55 x 10
    100 x 10
    140 x 10
    170 x 10 (2 Sets)

    Hammer Strength V-Squat: (3:1:1:1)
    210 x 10
    270 x 10
    350 x 10 (2 Sets)

    Reverse Lunge:
    25lb KB x 10
    25lb KB x 10, 7, 5 (Cluster Set)

    Dumbbell Squat:
    130 x 12, 10, 8 (Cluster Set)

    Barbell Stiff Leg Deadlift:
    135 x 10
    225 x 8
    275 x 8 (2 Sets)

    Post-Workout:
    Jeni's Gooey Butter Cake
    Team ScoobyPrep

  21. #5771
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)

    Incline Smith Bench Press:
    135 x 6
    225 x 6-8 (2 Sets)

    HS Machine Press:
    4 Plates/Side x 6
    4 Plates/Side x 8 , 5, 4 (Rest Pause)

    Low Cable Crossover:
    20 Each Hand x 8
    20 Each Hand x 8, 5, 4 (Rest Pause)

    Single Arm Rear Delt Cable Fly:
    2 Sets of 25

    Landmind Shoulder Press:
    45 Plate x 8 (2 Sets)

    DB Incline Front Raise:
    20's x 15 (2 Sets)

    Rope Pushdown:
    100 x 10
    120 x 10, 8, 6 (Rest Pause)

    Lying DB Skullcrusher:
    25's x 10
    30's x 12, 7, 5 (Rest Pause)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  22. #5772
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    Incline Braced DB Rows:
    50's x 12
    50's x 12, 7, 5 (Rest Pause)

    Assisted Chins:
    BW x Failure (2 Sets)

    Banded HyperExtensions:
    Band X Failure (2 Sets)

    Straight Arm Pulldowns:
    60 x 10 (2 Sets)

    Standing DB Row:
    50 x 12 (2 Sets)

    Drag Curl:
    45 x 10
    45 x 10,7,5 (Rest Pause)

    DB Concentration Preacher Curls:
    20's x 10 (2 Sets)

    Post-Workout:
    Cocoa Banana Muffins
    Team ScoobyPrep

  23. #5773
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    Incline DB Bench Press:
    50' x 10
    80's x 12 (2 Sets)

    HS Chest Fly:
    100 x 10
    140 x 8,6,4 (Rest Pause)

    Stretch Push-Ups:
    2 Sets to Failure

    DB Side Lateral Partials:
    30's x 10
    40's x 20 (2 Sets)

    DB Side Lateral's
    30's x 8
    30's x 8,5,4 (Rest Pause)

    Dual Handle Pushdown:
    100 x 12
    100 x 10,7,5 (Rest Pause)

    DB Floor Press:
    70's x 10 (2 Sets)

    Post-Workout:
    Outright Bar
    Team ScoobyPrep

  24. #5774
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    Wide Grip Pulldown:
    120 x 10 (3 Sets)

    Single Arm Low Cable Row:
    35 Each Hand x 8
    35 Each Hand x 8,5,4 (Rest Pause)

    Facepulls to Mid Back
    100 x 10
    140 x 12, 7, 5 (Rest Pause)

    Incline Braced DB Row:
    45's x 10 (2 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    EZ Bar Curl
    75 x 15 (2 Sets)
    75 x 15,8,6 (Rest Pause)

    BB Curl (4:1:1:1)
    65 x 8 (2 Sets)

    Post-Workout:
    Chicken Parm Subs
    Team ScoobyPrep

  25. #5775
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,670
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #13
    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

    Standing Leg Curl:
    30 Each Leg x 10
    40 Each Leg x 10
    55 Each Leg x 10 (3 Sets)

    Dumbbell Squat: (3:1:1:1)
    70 x 10
    100 x 10
    130 x 12,7,5 (Rest Pause)

    Reverse Lunge:
    25lb KB x 10
    25lb KB x 10, 7, 5 (Cluster Set)

    Leg Press: (3:1:1:1)
    2 Plates/Side x 6
    4 Plates/Side x 15
    4 Plates/Side x 15,7,6 (Rest Pause)

    Barbell Stiff Leg Deadlift:
    135 x 10
    225 x 8
    275 x 8 (2 Sets)

    Post-Workout:
    Salt & Straw Chocolate Caramel Potato Chip Cupcake
    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
  •