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  1. #5851
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #14
    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

    Goblet Squat:
    110 x 10 (3 Sets)

    HS V-Squat: (3:1:1:1)
    150 x 8
    200 x 8
    250 x 8
    300 x 8
    370 x 8 ---> 150 x Failure

    Lying Leg Curl
    80 x 10
    120 x 10
    170 x 8 (3 Sets)

    Leg Press (High And Wide)
    2 Plates/Side x 8
    4 Plates/Side x 8
    6 Plates/Side x 8 --> 3 Plates/Side x Failure

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    Ample Hills Fluffernutter Fudge
    Team ScoobyPrep

  2. #5852
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #14
    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

    DB Row
    70 x 12 (4 Sets)

    Assisted Chin-Ups
    60 Reps

    Low Cable Rows:
    100 x 8 (4 Sets)

    DB Pullover
    60 x 12 (3 Sets)

    DB Supinated Curls (4:1:1:1)
    30's x 8 (3 Sets)

    DB Incline Concentration Curls (3:1:1:1)
    20's x 10 (4 Sets)

    Post-Workout:
    Iso100 Shake
    Team ScoobyPrep

  3. #5853
    Time To Rebound! LayzieBone085's Avatar
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      26,894
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      1,875,321,636
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      18,753,359

    Default

    Mesocycle #14
    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

    DB Bench
    90's x 12 (3 Sets)

    Incline Smith Bench Press:
    1-25/Side x 8
    2-25/Side x 8
    3-25/Side x 8
    3-25's + 10/Side x 8

    Hex Bench Press:
    60's x 10 (3 Sets)

    HS Fly
    130's x 10 (3 Sets)

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

    Reverse HS Shoulder Press (5:1:1:1)
    2-25's + 10/Side x 8 (3 Sets)

    Lying DB SkullCrushers
    35's Each Hand x 8 (4 Sets)

    Overhead Rope Extension
    35's x 10 + 15 Second Stretch (4 Sets)

    Post-Workout:
    Red Velvet Glazed Cake
    Team ScoobyPrep

  4. #5854
    Time To Rebound! LayzieBone085's Avatar
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      18,753,359

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    Mesocycle #14
    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

    Braced Incline Row:
    40's x 10 (3 Sets)

    Neutral Grip Pulldown:
    110 x 8 (4 Sets)

    V-Bar Pullover:
    100 x 10 (4 Sets)

    Cable Hammer Curl
    70 x 15 (4 Sets)

    Barbell Curl (3:1:1:1)
    55 x 15 (4 Sets)

    Post-Workout:
    Quest RTD
    Team ScoobyPrep

  5. #5855
    Time To Rebound! LayzieBone085's Avatar
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      26,894
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
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      18,753,359

    Default

    Mesocycle #14
    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

    Incline Smith Bench Press:
    3-25's/Side x 8 (3 Sets)

    A1: DB Fly
    50's x 8 (3 sets)

    A2: Cable Crossover
    30 Each Hand x 8 (3 Sets)

    B1: HS Side Laterals
    70 x 15 (3 Sets)

    B2: DB Bent over Swings
    30's x 12 (3 Sets)

    C1: Underhand Single Arm Pushdown's
    20 x 8 (4 Sets)

    C2: Close Grip Push-Up:
    Failure (4 Sets)

    Post-Workout:
    Chicken Stirfry
    Team ScoobyPrep

  6. #5856
    Time To Rebound! LayzieBone085's Avatar
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      26,894
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    Goblet Squat:
    110 x 10 (3 Sets)

    HS V-Squat: (3:1:1:1)
    150 x 12
    200 x 10
    250 x 8
    300 x 5
    370 x 5
    390 x 5

    Lying Leg Curl
    80 x 10
    120 x 10
    140 x 12 (3 Sets)

    Hack Squat 1.5's
    25/Side x 15
    2-25's/Side x 15
    3-25's/Side x 15

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    Ample Hills It came from Gowanus
    Team ScoobyPrep

  7. #5857
    Time To Rebound! LayzieBone085's Avatar
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      26,894
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
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      18,753,359

    Default

    Mesocycle #15
    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
    30's x 20
    50's x 15
    70's x 6
    100's x 8
    100's x 8 --> 70's x 6

    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

    Cable Crossover:
    25 Each Hand x 10, 7, 4 (Rest Pause)

    HS Fly
    130's x 10 (3 Sets)

    HS Rear Delt Fly's
    70 x 20 (3 Sets)

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

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

    Post-Workout:
    Quest RTD
    Team ScoobyPrep

  8. #5858
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,894
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
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      18,753,359

    Default

    Mesocycle #15
    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

    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 8-10

    Assisted Chin-Ups
    3 Sets to Failure

    DB Pullover:
    70 x 10 (2 Sets)

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

    Incline DB Braced Rows:
    40's x 12
    40's x 12 --> 30's x 10

    HyperExtension
    2 Sets to Failure

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  9. #5859
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,894
    • Years Exp
      3-4 Years
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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

    Drag Curl:
    60 x 12 (3 Sets)

    Concentration Preacher Curls
    20's x 12 (3 Sets)

    Hammer Curl's:
    25's x 12 (3 Sets)

    Dual Rope Pressdown:
    140 x 10 (3 Sets)

    Dual-Handle Pushdown:
    20 Each Hand x 12 (3 Sets)

    Lying DB SkullCrushers
    35's Each Hand x 8 (3 Sets)

    Post-Workout:
    Whey Shake
    Team ScoobyPrep

  10. #5860
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,894
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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
      18,753,359

    Default

    Mesocycle #15
    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

    Incline DB Bench:
    30's x 20
    40's x 15
    60's x 6
    80's x 10
    80's x 10 ---> 60's x 6

    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

    A1: Assisted Dip
    3 Sets to Failure

    A2: Bent over DB Flies
    3 Sets of 20

    Incline DB Shoulder Raise
    20's x 15 (3 Sets)

    Landmine Shoulder Press:
    45 Pound Plate x 8 (3 Sets)

    Post-Workout:
    Krispy Kreme Doughnuts
    Team ScoobyPrep

  11. #5861
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,894
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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
    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
    320 x 10

    Leg Press:
    2 Plates/Side x 5
    4 Plates/Side x 5
    6 Plates/Side x 12, 7, 5 (Rest Pause)

    Bulgarian Drop set of Death (3:1:1:1)
    30's x 8 ---> 25's x 8 ---> 20's x 8

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    Ben & jerry's Oat of This Swirled
    Team ScoobyPrep

  12. #5862
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,894
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      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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

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

    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

    A1: Assisted Dip
    3 Sets to Failure

    A2: Bent over DB Flies
    3 Sets of 20

    Incline DB Shoulder Raise
    20's x 15 (3 Sets)

    Landmine Shoulder Press:
    45 Pound Plate x 8 (3 Sets)

    Post-Workout:
    Iso100 Chocolate Caramel Brownies
    Team ScoobyPrep

  13. #5863
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,894
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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

    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 8-10

    Assisted Chin-Ups
    3 Sets to Failure

    DB Pullover:
    70 x 10 (2 Sets)

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

    Incline DB Braced Rows:
    40's x 12
    40's x 12 --> 30's x 10

    HyperExtension
    2 Sets to Failure

    Post-Workout:
    Outright Bar
    Team ScoobyPrep

  14. #5864
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,894
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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

    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:
    Isolate Shake
    Team ScoobyPrep

  15. #5865
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,894
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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

    DB Bench:
    30's x 20
    40's x 15
    60's x 6
    80's x 10
    90's x 10 ---> 60's x 6

    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

    Cable Crossover:
    25 Each Hand x 12, 8, 5 (Cluster Set)

    Stretch Push-Up:
    3 Sets to Failure

    Band Pull Apart
    3 Sets of 25

    HS Side Lateral Partials:
    80 x 20 (3 Sets)

    Incline DB Front Delt Raise:
    20's x 20 (3 Sets)

    Post-Workout:
    Isolate Shake
    Team ScoobyPrep

  16. #5866
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,894
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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:
    Handel's S'mores Ice Cream
    Team ScoobyPrep

  17. #5867
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,894
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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
      18,753,359

    Default

    Mesocycle #15
    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:
    RTD Quest Shake
    Team ScoobyPrep

  18. #5868
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,894
    • Years Exp
      3-4 Years
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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:
    Banana Bread
    Team ScoobyPrep

  19. #5869
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,894
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      3-4 Years
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,359

    Default

    Mesocycle #15
    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:
    Outright Bar
    Team ScoobyPrep

  20. #5870
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,894
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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
      18,753,359

    Default

    Mesocycle #15
    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:
    Chicken Stirfry
    Team ScoobyPrep

  21. #5871
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,894
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      3-4 Years
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      Build Muscle
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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:
    Handels' Graham Central Station
    Team ScoobyPrep

  22. #5872
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,894
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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 Bar
    Team ScoobyPrep

  23. #5873
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,894
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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:
    Cereal & Whey
    Team ScoobyPrep

  24. #5874
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,894
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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

  25. #5875
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,894
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #15
    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:
    Vegan Pumpkin Chocolate Chip Almond Butter Loaves
    Team ScoobyPrep

 

 

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