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  1. #5726
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,605
    • 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 1 Day 1

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Low Cable Rows:
    80 x 20
    100 x 15
    120 x 10
    140 x 8
    160 x 6 --> 120 x 8

    DB Row:
    70 x 10
    80 x 10
    100 x 8

    Chins:
    BW x Failure (2 Sets)

    Meadows Row:
    25 Plate x 10
    2-25 Plates x 12
    3-25 Plates x 8

    Neutral Grip Pulldown:
    120 x 8 (2 Sets)

    BB Curl:
    45 x 10
    55 x 10
    65 x 12
    75 x 8

    DB Hammer Curl:
    30's x 20 (2 Sets)

    Post-Workout:
    Marshmallow Fluff Banana Bread Muffins
    Team ScoobyPrep

  2. #5727
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,605
    • 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 1 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Decline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    100's x 8 --> 80's x 12

    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8

    HS Machine Press:
    3 Plates/Side x 12 + 7 + 4 Rest Pause

    HS Machine Fly:
    140 x 10 (2 Sets)

    HS Shoulder Press:
    90 Each Hand x 8 (2 Sets)

    DB Shoulder Laterals:
    20's x 10
    30's x 10 --> 25's x 8 --> 20's x 10 --> 15's x 15

    HS Rear Delt Raise:
    70 x 25 (2 Sets)

    V-bar Pushdown:
    140 x 12 (2 Sets)

    DB Skullcrusher:
    40's x 10 (2 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  3. #5728
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,605
    • 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 1 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Wide Grip Pulldown:
    110 x 12 (3 Sets)

    Supinated 1 Arm Pulldowns:
    35 Each Hand x 10 (2 Sets)

    Chest Supported Row:
    3-45 Plates x 10 (3 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    Preacher Curls:
    75 x 8 (2 Sets)

    Reverse Curls:
    40 x 20 (2 Sets)

    Post-Workout:
    Protein S'mores Cookies
    Team ScoobyPrep

  4. #5729
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,605
    • 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 1 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Slight Incline DB Bench:
    80's x 12 (3 Sets)

    Hex Press:
    70's x 10 (3 Sets)

    Stretch Push-Ups:
    BW x Failure (2 Sets)

    A1: DB Side Lateral Partials
    2 Sets of 20

    A2: Smith Shoulder Press
    2 Sets of 6

    Dual Handle Pushdown:
    120 x 12 (2 Sets)

    Lying DB Skullcrusher:
    30's x 15 (2 Sets)

    Post-Workout:
    PB&J Pancakes
    Team ScoobyPrep

  5. #5730
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,605
    • 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 1 Day 5

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl:
    100 x 8
    120 x 8
    140 x 8
    160 x 8 + 10 Partials

    HS V-Squat:
    200 x 8
    240 x 8
    300 x 8
    360 x 8 (2 Sets)

    Feet High Leg Press
    1 Plate/Side x 6 --> 2 Plate/Side x 6 --> 3 Plate/Side x 6 --> 4 Plate/Side x 6 --> 5 Plates/Side x 6

    DB Split Squat:
    40's x 10 --> 30's x 10 -- > 20's x 20

    DB Stiff Leg Deadlifts:
    130's x 10 (2 Sets)

    Post-Workout:
    Pizza Burger & Potato Wedges
    Team ScoobyPrep

  6. #5731
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,605
    • 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 2 Day 1

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Low Cable Rows:
    80 x 20
    100 x 15
    120 x 10
    140 x 8
    160 x 6 --> 120 x 8

    DB Row:
    60 x 10
    70 x 10
    100 x 8

    Chins:
    BW x Failure (2 Sets)

    Meadows Row:
    25 Plate x 10
    2-25 Plates x 12
    3-25 Plates x 8

    DB Pullovers
    60 x 10 (2 Sets)

    Hammer Style Preacher Curl:
    30's x 12 (2 Sets)

    One Arm Cable Curl
    25 x 15 (2 Sets)

    Post-Workout:
    Peanut Butter & Banana Donuts
    Team ScoobyPrep

  7. #5732
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,605
    • 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 2 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Decline DB Bench Press:
    80's x 10
    90's x 10
    100's x 8
    100's x 8 --> 80's x 8 --> 60's x 10

    Smith Incline Bench Press:
    25/Side x 10
    2-25/Side x 10
    3-25/Side x 12
    4-25/Side x 8

    HS Machine Press:
    4 Plates/Side x 6 (2 Sets)

    HS Dip Machine:
    3 Plates/Side x Failure (2 Sets)

    HS Rear Delt Raise:
    70 x 30 (2 Sets)

    DB Shoulder Laterals:
    20's x 10
    25's x 8
    30's x 8

    Single Hand Pushdowns
    60 Each Hand x 12 (2 Sets)

    DB Skullcrusher:
    40's x 10 (2 Sets)


    Post-Workout
    Outright Bar
    Team ScoobyPrep

  8. #5733
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,605
    • 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 2 Day 3

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Wide Grip Pulldown:
    120 x 12 (3 Sets)

    BW Chins
    BW x Failure (3 Sets)

    Facepulls to Mid Back
    140 x 12 (2 Sets)

    Chest Supported Row:
    3-45 Plates x 8 (3 Sets)

    HyperExtensions:
    BW x Failure (2 Sets)

    EZ Bar Curl
    75 x 15 (2 Sets)

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


    Post-Workout:
    Quest Cookie
    Team ScoobyPrep

  9. #5734
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,605
    • 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 2 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Slight Incline DB Bench:
    90's x 8 (3 Sets)

    Push-Ups:
    BW x Failure (3 Sets)

    HS Pec Fly:
    140 x 10 + 15 seconds Iso-Tension (2 Sets)

    A1: DB Rear Delt Flies
    2 Sets of 25
    A2: Smith Shoulder Press
    2 Sets of 10-12

    Dual Handle Pushdown:
    120 x 12 (2 Sets)

    Overhead Tricep Cable Extension
    30's x 12 (2 Sets)

    Post-Workout:
    Xtend Gummies
    Team ScoobyPrep

  10. #5735
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,605
    • 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 2 Day 5

    Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl:
    100 x 8
    120 x 8
    140 x 8
    170 x 8 + 10 Partials + 30 Second Iso-Hold

    HS V-Squat:
    200 x 8
    240 x 8
    300 x 8
    390 x 8 (2 Sets)

    Leg Press Drop Set:
    5 Plates/Side x 5
    6 Plates/Side x 5
    7 Plates/Side x 10 --> 5 Plates x 8 --> 4 Plates x 8 --> 3 Plates x 20

    Smith Squat:
    225 x 15 + 8 + 5 Rest Pause Set


    Cable Pullthrough
    80 x 10 (2 Sets)

    Post-Workout:
    Maple Bacon Buffalo Chicken Sandwich + Cinnamon Sugar Sweet Potato Wedges
    Team ScoobyPrep

 

 

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