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  1. #5426
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #8
    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


    A1: Rear Delt Cable Crossover
    A2: Hammer Strength Shoulder Laterals
    A3: Reverse Hammer Strength Shoulder Press


    3 Rounds of 8-10 Reps


    Seated military press in smith machine:
    135 x 15
    155 x 12
    175 x 10
    185 x 8


    Peck deck flyes:
    110 x 15 (4 Sets)


    Smith machine incline press:
    25/Side x 12
    2-25/Side x 10
    3-25/Side x 10 + 6 + 4 (Rest Pause)


    Post-Workout:
    Peanut Butter Stuffed Chocolate Chip Cookie Sandwich (Ye Ol Sweet Shop)
    Team ScoobyPrep

  2. #5427
    Time To Rebound! LayzieBone085's Avatar
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
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    Default

    Mesocycle #8
    Week 5 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 Rows:
    2-25s x 12
    3-25s x 10 + 8 + 4 (Rest Pause)

    Meaedows row:
    45lb Plate x 15 (4 Sets)

    Low Cable Rows: (2 Second Squeeze)
    110 x 15
    140 x 12
    160 x 8 (2 Sets)

    Partial Lat Pulldown:
    140 x 15 -- > 100 x 12 → 80 x 20

    A1: Hammer strength machine curls:
    A2: Tricep Pressdown
    4 Rounds of 8-10 Reps

    B1 Standing hammer rope curls
    B2: Overhead Tricep Extensions Skull crushers
    4 Rounds of 12-15 Reps

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  3. #5428
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    Week 5 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


    Hack Squat:
    2 Plates/Side x 10
    2 Plates + 25/Side x 8
    3 Plates / Side x 6 → 2 Plates x 10


    Reverse V squat machine:
    210 x 8 (4 Sets)


    Barbell Squat:
    135 x 20
    185 x 15
    225 x 12 (2 Sets)


    A1: Leg Extensions:
    A2: Lying leg curls:
    4 Rounds of 12-15 Reps


    B1: Seated calf machine: (3:1:2:1)
    2 Plates + 25 x 8 (4 Sets)


    B2: Standing Calf Raise:
    BW X 25 (4 Sets)


    Post-Workout:
    Ghost Protein Cake
    Team ScoobyPrep

  4. #5429
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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    • Years Exp
      3-4 Years
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    Week 5 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


    Pec Dec:
    110 x 15
    140 x 12
    160 x 8 100 x 20

    DB Floor Press:
    90s x 8 (4 Sets)

    Hammer Strength Chest Press:
    2 Plates/Side x 15
    3 Plates/Side x 10 + 8 + 4 (Rest Pause)

    Bent over DB Rear Delt Destroyers:
    10s x 30 (3 Sets)

    A1: Hammer Strength Laterals (Facing Away):
    60 x 10 (4 Sets)

    A2: Band Front Delt Raise:
    BW x Failure (4 Sets)

    Post-Workout:
    Protein Bar
    Team ScoobyPrep

  5. #5430
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    Week 5 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


    Smith machine rows :
    25/Side x 20
    2-25s/Side x 15
    3-25s /Side x 12 + 8 + 6 (Rest Pause)

    Single Arm Cable Low Row:
    35 (Each Hand) x 10 (4 Sets)

    Assisted Pull-Up:
    BW x 10 (4 Sets)

    Cable Pullovers:
    25 x 20
    30 x 15
    35 x 12 (2 Sets)

    A1: Dumbbell curls hammer grip:
    A2: Smith Close Grip Bench:
    4 Rounds of 6 Reps

    B1: Preacher curls:
    B2: Cable Tricep Kickback:
    4 Rounds of 12-15 Reps

    Post-Workout:
    Fruity Cereal Milk Birthday Cake Pancakes
    Team ScoobyPrep

  6. #5431
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    Week 5 Day 6

    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 Hamstring Curl:
    110 x 8, 140 x 8, 170 x 8 (2 Sets)
    170 x 8 + 10 Forced Reps

    Leg press:
    4 Plats/Side x 20 (4 Sets)

    V-Squat:
    230 x 8
    250 x 8
    270 x 8 + 6 + 4 (Rest Pause)

    Leg Extension (Single Leg)
    40 Each Leg x 8 (4 Sets)
    * Go back and forth no rest until failure

    Stiff Leg Deadlifts on Smith:
    4 25lb Plates/Side x 12 (4 Sets)

    A1: Calf Raise Leg Press: (2:1:2:1)
    4 Plates/Side x 20 (4 Sets)

    A2: Donkey Calf Raise: (3:1:2:1)
    2 Plates/Side x 10 (4 Sets)

    Post-Workout:
    Pretzel Crusted Chicken + Mashed Potatoes & Green Beans:
    Team ScoobyPrep

  7. #5432
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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


    A1: Rear Delt Cable Crossover
    A2: Hammer Strength Shoulder Laterals
    A3: Reverse Hammer Strength Shoulder Press


    3 Rounds of 8-10 Reps


    Seated military press in smith machine:
    135 x 15
    155 x 12
    175 x 10
    185 x 8


    Peck deck flyes:
    110 x 15 (4 Sets)


    Smith machine incline press:
    25/Side x 12
    2-25/Side x 10
    3-25/Side x 10 + 6 + 4 (Rest Pause)


    Post-Workout:
    Tex Mex Burger & SP Fries
    Team ScoobyPrep

  8. #5433
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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

    One Arm Barbell Rows:
    2-25’s x 12
    3-25’s x 10 + 8 + 4 (Rest Pause)

    Meaedow’s row:
    45lb Plate x 15 (4 Sets)

    Low Cable Rows: (2 Second Squeeze)
    110 x 15
    140 x 12
    160 x 8 (2 Sets)

    Partial Lat Pulldown:
    140 x 15 -- > 100 x 12 → 80 x 20

    A1: Hammer strength machine curls:
    A2: Tricep Pressdown
    4 Rounds of 8-10 Reps

    B1 Standing hammer rope curls
    B2: Overhead Tricep Extensions Skull crushers
    4 Rounds of 12-15 Reps

    Post-Workout:
    Espresso Protein Shake
    Team ScoobyPrep

  9. #5434
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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


    Hack Squat:
    2 Plates/Side x 10
    2 Plates + 25/Side x 8
    3 Plates / Side x 6 → 2 Plates x 10


    Reverse V squat machine:
    210 x 8 (4 Sets)


    Barbell Squat:
    135 x 20
    185 x 15
    225 x 12 (2 Sets)


    A1: Leg Extensions:
    A2: Lying leg curls:
    4 Rounds of 12-15 Reps


    B1: Seated calf machine: (3:1:2:1)
    2 Plates + 25 x 8 (4 Sets)


    B2: Standing Calf Raise:
    BW X 25 (4 Sets)


    Post-Workout:
    PB&J Pancakes
    Team ScoobyPrep

  10. #5435
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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


    Pec Dec:
    110 x 15
    140 x 12
    160 x 8 100 x 20

    DB Floor Press:
    90’s x 8 (4 Sets)

    Hammer Strength Chest Press:
    2 Plates/Side x 15
    3 Plates/Side x 10 + 8 + 4 (Rest Pause)

    Bent over DB Rear Delt Destroyers:
    10’s x 30 (3 Sets)

    A1: Hammer Strength Laterals (Facing Away):
    60 x 10 (4 Sets)

    A2: Band Front Delt Raise:
    BW x Failure (4 Sets)

    Post-Workout:
    French Dip & Fries:
    Team ScoobyPrep

  11. #5436
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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


    Smith machine rows :
    25/Side x 20
    2-25’s/Side x 15
    3-25’s /Side x 12 + 8 + 6 (Rest Pause)

    Single Arm Cable Low Row:
    35 (Each Hand) x 10 (4 Sets)

    Assisted Pull-Up:
    BW x 10 (4 Sets)

    Cable Pullovers:
    25 x 20
    30 x 15
    35 x 12 (2 Sets)

    A1: Dumbbell curls hammer grip:
    A2: Smith Close Grip Bench:
    4 Rounds of 6 Reps

    B1: Preacher curls:
    B2: Cable Tricep Kickback:
    4 Rounds of 12-15 Reps

    Post-Workout:
    Chocolate HazelnutPancakes
    Team ScoobyPrep

  12. #5437
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    Week 6 Day 6

    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 Hamstring Curl:
    110 x 8, 140 x 8, 170 x 8 (2 Sets)
    170 x 8 + 10 Forced Reps

    Leg press:
    4 Plats/Side x 20 (4 Sets)

    V-Squat:
    230 x 8
    250 x 8
    270 x 8 + 6 + 4 (Rest Pause)

    Leg Extension (Single Leg)
    40 Each Leg x 8 (4 Sets)
    * Go back and forth no rest until failure

    Stiff Leg Deadlifts on Smith:
    4 – 25lb Plates/Side x 12 (4 Sets)

    A1: Calf Raise Leg Press: (2:1:2:1)
    4 Plates/Side x 20 (4 Sets)

    A2: Donkey Calf Raise: (3:1:2:1)
    2 Plates/Side x 10 (4 Sets)

    Post-Workout:
    Flavor Savors Donuts (Erie, PA):
    Team ScoobyPrep

  13. #5438
    Just joined M&S
    • Join Date
      Jan 2018
    • Posts
      27
    • Years Exp
      5-10 Years
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      10
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      1

    Default

    I think i found my next cheat meal..those pancakes look amazing

  14. #5439
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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


    A1: Rear Delt Cable Crossover
    A2: Hammer Strength Shoulder Laterals
    A3: Reverse Hammer Strength Shoulder Press


    3 Rounds of 8-10 Reps


    Seated military press in smith machine:
    135 x 15
    155 x 12
    175 x 10
    185 x 8


    Peck deck flyes:
    110 x 15 (4 Sets)


    Smith machine incline press:
    25/Side x 12
    2-25/Side x 10
    3-25/Side x 10 + 6 + 4 (Rest Pause)


    Post-Workout:
    Protein Chocolate Chip Cookie
    Team ScoobyPrep

  15. #5440
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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 Rows:
    2-25’s x 12
    3-25’s x 10 + 8 + 4 (Rest Pause)

    Meaedow’s row:
    45lb Plate x 15 (4 Sets)

    Low Cable Rows: (2 Second Squeeze)
    110 x 15
    140 x 12
    160 x 8 (2 Sets)

    Partial Lat Pulldown:
    140 x 15 -- > 100 x 12 → 80 x 20

    A1: Hammer strength machine curls:
    A2: Tricep Pressdown
    4 Rounds of 8-10 Reps

    B1 Standing hammer rope curls
    B2: Overhead Tricep Extensions Skull crushers
    4 Rounds of 12-15 Reps

    Post-Workout:
    Sinfit Protein Bar
    Team ScoobyPrep

  16. #5441
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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


    Hack Squat:
    2 Plates/Side x 10
    2 Plates + 25/Side x 8
    3 Plates / Side x 6 → 2 Plates x 10


    Reverse V squat machine:
    210 x 8 (4 Sets)


    Barbell Squat:
    135 x 20
    185 x 15
    225 x 12 (2 Sets)


    A1: Leg Extensions:
    A2: Lying leg curls:
    4 Rounds of 12-15 Reps


    B1: Seated calf machine: (3:1:2:1)
    2 Plates + 25 x 8 (4 Sets)


    B2: Standing Calf Raise:
    BW X 25 (4 Sets)


    Post-Workout:
    Protein Cheesecake
    Team ScoobyPrep

  17. #5442
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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


    Pec Dec:
    110 x 15
    140 x 12
    160 x 8 100 x 20

    DB Floor Press:
    90’s x 8 (4 Sets)

    Hammer Strength Chest Press:
    2 Plates/Side x 15
    3 Plates/Side x 10 + 8 + 4 (Rest Pause)

    Bent over DB Rear Delt Destroyers:
    10’s x 30 (3 Sets)

    A1: Hammer Strength Laterals (Facing Away):
    60 x 10 (4 Sets)

    A2: Band Front Delt Raise:
    BW x Failure (4 Sets)

    Post-Workout:
    Protein Banana Bread
    Team ScoobyPrep

  18. #5443
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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


    Smith machine rows :
    25/Side x 20
    2-25’s/Side x 15
    3-25’s /Side x 12 + 8 + 6 (Rest Pause)

    Single Arm Cable Low Row:
    35 (Each Hand) x 10 (4 Sets)

    Assisted Pull-Up:
    BW x 10 (4 Sets)

    Cable Pullovers:
    25 x 20
    30 x 15
    35 x 12 (2 Sets)

    A1: Dumbbell curls hammer grip:
    A2: Smith Close Grip Bench:
    4 Rounds of 6 Reps

    B1: Preacher curls:
    B2: Cable Tricep Kickback:
    4 Rounds of 12-15 Reps

    Post-Workout:
    Pizza Burger + Cinnamon Sugar Sweet Potato Fries:
    Team ScoobyPrep

  19. #5444
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    Week 7 Day 6

    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 Hamstring Curl:
    110 x 8, 140 x 8, 170 x 8 (2 Sets)
    170 x 8 + 10 Forced Reps

    Leg press:
    4 Plats/Side x 20 (4 Sets)

    V-Squat:
    230 x 8
    250 x 8
    270 x 8 + 6 + 4 (Rest Pause)

    Leg Extension (Single Leg)
    40 Each Leg x 8 (4 Sets)
    * Go back and forth no rest until failure

    Stiff Leg Deadlifts on Smith:
    4 – 25lb Plates/Side x 12 (4 Sets)

    A1: Calf Raise Leg Press: (2:1:2:1)
    4 Plates/Side x 20 (4 Sets)

    A2: Donkey Calf Raise: (3:1:2:1)
    2 Plates/Side x 10 (4 Sets)

    Post-Workout:
    Healthy Cheesecake
    Team ScoobyPrep

  20. #5445
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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


    A1: Rear Delt Cable Crossover
    A2: Hammer Strength Shoulder Laterals
    A3: Reverse Hammer Strength Shoulder Press


    3 Rounds of 8-10 Reps


    Seated military press in smith machine:
    135 x 15
    155 x 12
    175 x 10
    185 x 8


    Peck deck flyes:
    110 x 15 (4 Sets)


    Smith machine incline press:
    25/Side x 12
    2-25/Side x 10
    3-25/Side x 10 + 6 + 4 (Rest Pause)


    Post-Workout:
    PB & Banana Pancakes
    Team ScoobyPrep

  21. #5446
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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 Rows:
    2-25’s x 12
    3-25’s x 10 + 8 + 4 (Rest Pause)

    Meaedow’s row:
    45lb Plate x 15 (4 Sets)

    Low Cable Rows: (2 Second Squeeze)
    110 x 15
    140 x 12
    160 x 8 (2 Sets)

    Partial Lat Pulldown:
    140 x 15 -- > 100 x 12 → 80 x 20

    A1: Hammer strength machine curls:
    A2: Tricep Pressdown
    4 Rounds of 8-10 Reps

    B1 Standing hammer rope curls
    B2: Overhead Tricep Extensions Skull crushers
    4 Rounds of 12-15 Reps

    Post-Workout:
    Peanut Butter Glazed Chocolate Chip Loaf
    Team ScoobyPrep

  22. #5447
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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


    Hack Squat:
    2 Plates/Side x 10
    2 Plates + 25/Side x 8
    3 Plates / Side x 6 → 2 Plates x 10


    Reverse V squat machine:
    210 x 8 (4 Sets)


    Barbell Squat:
    135 x 20
    185 x 15
    225 x 12 (2 Sets)


    A1: Leg Extensions:
    A2: Lying leg curls:
    4 Rounds of 12-15 Reps


    B1: Seated calf machine: (3:1:2:1)
    2 Plates + 25 x 8 (4 Sets)


    B2: Standing Calf Raise:
    BW X 25 (4 Sets)


    Post-Workout:
    Birthday Cake Cookies
    Team ScoobyPrep

  23. #5448
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #8
    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


    Pec Dec:
    110 x 15
    140 x 12
    160 x 8 100 x 20

    DB Floor Press:
    90’s x 8 (4 Sets)

    Hammer Strength Chest Press:
    2 Plates/Side x 15
    3 Plates/Side x 10 + 8 + 4 (Rest Pause)

    Bent over DB Rear Delt Destroyers:
    10’s x 30 (3 Sets)

    A1: Hammer Strength Laterals (Facing Away):
    60 x 10 (4 Sets)

    A2: Band Front Delt Raise:
    BW x Failure (4 Sets)

    Post-Workout:
    Krispy Kreme Chips Ahoy Donut
    Team ScoobyPrep

  24. #5449
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #9
    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


    Meadows Row:
    60 x 8
    75 x 8
    90 x 8-→ 75 x 6 → 60 x 6


    Smith Machine Row (Deadstop)
    50 x 10 (25/side)
    100 x 8
    150 x 8 (2 Sets)


    One Arm Barbell Row
    2-25’s x 8
    3-25’s x 8 → 2-25’s x 12

    Cable Pullovers:
    60 x 10 (3 Sets)


    Post-Workout:
    Pancake Crunch Cereal + Whey
    Team ScoobyPrep

  25. #5450
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,190
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,552
    • Rep Power
      18,753,353

    Default

    Mesocycle #9
    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:
    Eggs, Sauteed Veggies + Hashbrowns
    Team ScoobyPrep

 

 

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