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  1. #5826
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #14
    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

    DB Row
    70 x 10 (4 Sets)

    A1: Straight Bar Pushdown
    75 Each Hand x 8 (3 Sets)

    A2: DB Pullover:
    60 x 8 (3 Sets)

    FacePulls:
    150 x 12 (3 Sets)

    HyperExtensions: (3:1:1:1)
    BW x Failure (2 Sets)

    EZ Bar Preacher Curl (4:1:1:1)
    50 x 12 (3 Sets)

    Rope Hammer Curl
    75 x 10 (4 Sets)

    Post-Workout:
    Protein Muffins
    Team ScoobyPrep

  2. #5827
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #14
    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

    HS Machine Bench
    3 Plates+25/Side x 10 (3 Sets)

    Flat DB Bench Press:
    90s x 6 (5 Sets)
    ** 1 Minute Rest**

    A1: BW Dips
    Failure (3 Sets)

    A2: Stretch Push-Up
    Failure (3 Sets)

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

    Smith Machine Shoulder Press
    155 x 8 (4 Sets)

    V Bar Pressdowns
    140 x 8 (4 Sets)

    Lying DB Skullcrusher:
    35's x 10 (4 Sets)

    Post-Workout:
    Quest Bar
    Team ScoobyPrep

  3. #5828
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #14
    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

    Single Arm Supinated Low Cable Row
    40 Each Hand x 10 (4 Sets)

    A1: V Bar Pullover:
    70 x 8 (3 Sets)

    A2: Supinated Single Arm Pulldown
    40 Each Hand x 12 (3 Sets)

    BB Curl: (4:1:1:1)
    65 x 8 + 5 Partials (4 Sets)

    Reverse Curls with a Cable: (3:1:1:1)
    65 x 15 (4 Sets)

    Post-Workout:
    Protein Donuts
    Team ScoobyPrep

  4. #5829
    Time To Rebound! LayzieBone085's Avatar
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      18,753,359

    Default

    Mesocycle #14
    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

    Incline Smith Bench
    3-25's/Side x 10 (4 Sets)
    *1 Minute Rest*

    A1: Cable Crossover
    30 Each Hand x 8 (3 sets)

    A2: HS Decline Chest Press
    3 Plates/Side x 8 (3 Sets)

    B1: Incline Braced Side Lateral
    25's x 10 (3 Sets)

    B2: HS Shoulder Press
    100 x 8 (3 Sets)

    C1: Floor Press
    75's x 6

    C2: Bent Over Rope Extension:
    100 x 10 (4 Sets)

    Post-Workout:
    Buffalo Chicken:
    Team ScoobyPrep

  5. #5830
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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      18,753,359

    Default

    Mesocycle #14
    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


    Leg Press:
    3 Plates/Side x 8
    4 Plates/Side x 8
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Plates/Side x 8

    Paused Safety Bar Squat (2:1:1:1)
    225 x 10 (3 Sets)

    Leg Extension: (2:1:3:1)
    60 Each Leg x 8 + 15 Second Hold (3 Sets)

    Lying Leg Curl
    110 x 12 (3 Sets)
    ** 45 Second Rest **

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

    Post-Workout:
    Ample Hills The Nectar of Queens
    Team ScoobyPrep

  6. #5831
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
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      18,753,359

    Default

    Mesocycle #14
    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


    Leg Press:
    3 Plates/Side x 8
    4 Plates/Side x 8
    5 Plates/Side x 8
    6 Plates/Side x 8
    7 Plates/Side x 8
    8 Plates/Side x 8

    Paused Safety Bar Squat (2:1:1:1)
    225 x 10 (3 Sets)

    Leg Extension: (2:1:3:1)
    60 Each Leg x 8 + 15 Second Hold (3 Sets)

    Lying Leg Curl
    110 x 12 (3 Sets)
    ** 45 Second Rest **

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

    Post-Workout:
    Ample Hills The Nectar of Queens
    Team ScoobyPrep

  7. #5832
    Time To Rebound! LayzieBone085's Avatar
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      18,753,359

    Default

    Mesocycle #14
    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 Row
    70 x 12 (4 Sets)

    A1: Straight Bar Pushdown
    75 Each Hand x 8 (3 Sets)

    A2: DB Pullover:
    60 x 8 (3 Sets)

    FacePulls:
    150 x 12 (3 Sets)

    HyperExtensions: (3:1:1:1)
    BW x Failure (2 Sets)

    EZ Bar Preacher Curl (4:1:1:1)
    50 x 12 (3 Sets)

    Rope Hammer Curl
    75 x 10 (4 Sets)

    Post-Workout:
    Animal Pro Bar
    Team ScoobyPrep

  8. #5833
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    HS Machine Bench
    3 Plates+25/Side x 12 (3 Sets)

    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 6
    3-25/Side x 6
    3-25 + 10/Side x 6

    HS Machine Fly:
    140 x 10 + 10 Partials (3 Sets)

    DB Side Lateral's
    20's x 20 (4 Sets)

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

    V Bar Pressdowns
    140 x 8 (4 Sets)

    Lying DB Skullcrusher:
    35's x 10 (4 Sets)

    Post-Workout:
    Animal Pro Bar
    Team ScoobyPrep

  9. #5834
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,359

    Default

    Mesocycle #14
    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

    Single Arm Supinated Low Cable Row
    40 Each Hand x 10 (4 Sets)

    Neutral Grip Pulldown:
    110 x 10 (4 Sets)

    V-Bar Pullover:
    100 x 8 (4 Sets)

    Pinwheel Curl: (4:1:1:1)
    30's x 10 (4 Sets)

    Preacher Curls: (3:1:1:1)
    65 x 8 (4 Sets)

    Post-Workout:

    Mesocycle #14
    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

    DB Twist Press:
    70's x 8 (4 Sets)

    A1: Cable Crossover
    30 Each Hand x 8 (3 sets)

    A2: HS Decline Chest Press
    3 Plates/Side x 8 (3 Sets)

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

    B2: DB Bent over Swings
    25's x 20 (3 Sets)

    C1: Diamond Grip Push-Ups
    BW x Failure (4 Sets)

    C2: Bent Over Rope Extension:
    100 x 10 (4 Sets)

    Post-Workout:
    S'mores Brownie
    Team ScoobyPrep

  10. #5835
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,359

    Default

    Mesocycle #14
    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

    DB Twist Press:
    70's x 8 (4 Sets)

    A1: Cable Crossover
    30 Each Hand x 8 (3 sets)

    A2: HS Decline Chest Press
    3 Plates/Side x 8 (3 Sets)

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

    B2: DB Bent over Swings
    25's x 20 (3 Sets)

    C1: Diamond Grip Push-Ups
    BW x Failure (4 Sets)

    C2: Bent Over Rope Extension:
    100 x 10 (4 Sets)

    Post-Workout:
    Mexican Dirty Rice Stirfry
    Team ScoobyPrep

  11. #5836
    Time To Rebound! LayzieBone085's Avatar
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      26,850
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    Leg Extension: (2:1:3:1)
    60 Each Leg x 8 + 15 Second Hold (3 Sets)

    Leg Press:
    8 Plates/Side x 10 (4 Sets)

    Paused Safety Bar Squat (2:1:1:1)
    225 x 12 (3 Sets)

    Lying Leg Curl
    110 x 12 (4 Sets)

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

    Post-Workout:
    Ample Hills The Hook
    Team ScoobyPrep

  12. #5837
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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 Row
    75 x 8 (4 Sets)

    Stretchers
    100 x 10 (3 Sets)

    Pronated T-Bar Supported Chest Rows
    75 x 8 (3 Sets)

    FacePulls:
    150 x 12 (2 Sets)

    EZ Bar Preacher Curl (4:1:1:1)
    50 x 12 (3 Sets)

    Alternate DB Curl (3:1:1:1)
    30's x 10 (4 Sets)

    Post-Workout:
    Pumpkin Bread
    Team ScoobyPrep

  13. #5838
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,850
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    HS Machine Bench
    4 Plates/Side x 8 (3 Sets)

    Incline Smith Bench Press:
    1-25/Side x 8
    2-25/Side x 8
    3-25/Side x 8 (2 Sets)

    DB Bench:
    60's x 10
    80's x 10 --> 70's x 8 --> 60's x 10

    HS Machine Fly:
    100 x 10 + 10 Partials (3 Sets)

    DB Side Lateral's
    30's x 8 (4 Sets)

    Rear Delt DB Swings:
    30's x 15 (4 Sets)

    Dual Rope Pressdowns
    140 x 12 (4 Sets)

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

    Post-Workout:
    Pumpkin Loaf with Almond Butter
    Team ScoobyPrep

  14. #5839
    Time To Rebound! LayzieBone085's Avatar
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      18,753,359

    Default

    Mesocycle #14
    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

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

    Neutral Grip Pulldown:
    110 x 8 (3 Sets)

    V-Bar Pullover:
    100 x 10 (3 Sets)

    Stretchers:
    100 x 10 (3 Sets)

    HS Preacher Curl
    30 x 15 (4 Sets)

    Reverse Curl (3:1:1:1)
    65 x 15 (4 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  15. #5840
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
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      26,850
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      Build Muscle
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      Erie, Pennsylvania
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      1,875,321,636
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      18,753,359

    Default

    Mesocycle #14
    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

    DB Twist Press:
    70's x 8 (4 Sets)

    A1: Cable Crossover
    30 Each Hand x 8 (3 sets)

    A2: HS Decline Chest Press
    3 Plates/Side x 8 (3 Sets)

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

    B2: DB Bent over Swings
    25's x 20 (3 Sets)

    C1: V-Bar Pushdown (3:1;1:1)
    140 x 8 (4 Sets)

    C2: DB Lying Extensions
    30's x 12 (4 Sets)

    Post-Workout:
    Blueberry Glazed Loaf:
    Team ScoobyPrep

  16. #5841
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,850
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    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

    Goblet Squat:
    100 x 10 (3 Sets)

    Leg Press:
    8 Plates/Side x 10
    -- Slow Negatives --
    8 Plates/Side x 3 --> 7 Plates/Side x 3 --> 6 Plates/Side x 3 --> 5 Plates/Side x 3 --> 4 Plates/Side x 3 --> 3 Plates/Side x 3 --> 2 Plates/Side x 3

    HS V-Squat: (3:1:1:1)
    330 x 8 (5 Sets)

    Lying Leg Curl
    80 x 10
    120 x 10
    140 x 10
    140 x 12 ---> 120 x 10 --> 100 x 10

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

    Post-Workout:
    Summer of Love Ample Hills
    Team ScoobyPrep

  17. #5842
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    Week 9 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
    75 x 8 (4 Sets)

    Assisted Chin-Ups
    50 Reps

    Low Cable Rows:
    100 x 10 (4 Sets)

    DB Pullover:
    70 x 10 (4 Sets)

    EZ Bar Preacher Curl (4:1:1:1)
    50 x 12 (3 Sets)

    Hammer Curl (3:1:1:1)
    30's x 10 (4 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  18. #5843
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      26,850
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Mesocycle #14
    Week 9 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
    100's x 8 (3 Sets)

    Incline Smith Bench Press:
    1-25/Side x 10
    2-25/Side x 10
    3-25/Side x 10

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

    Cable Crossover
    20 (Each Hand) x 10 + 10 Partials (3 Sets)

    Rear Delt DB Swings:
    30's x 20 (4 Sets)

    HS Machine Rear Delt Fly (5:1:1:1)
    70 x 8 (3 Sets)

    Dual Rope Pressdowns
    140 x 10 (4 Sets)

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

    Post-Workout:
    Protein Brownies
    Team ScoobyPrep

  19. #5844
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #14
    Week 9 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)

    Reverse Curl (3:1:1:1)
    65 x 15 (4 Sets)

    Post-Workout:
    Animal Pro Bar
    Team ScoobyPrep

  20. #5845
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
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      18,753,359

    Default

    Mesocycle #14
    Week 9 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:
    1-25 Plate/Side x 25
    1-25 Plate + 10/Side x 20
    2-25 Plates/Side x 15
    2-25 Plates+10/Side x 10

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

    A2: HS Decline Chest Press
    3 Plates/Side x 8 (3 Sets)

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

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

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

    C2: DB Lying Extensions
    30's x 12 (4 Sets)

    Post-Workout:
    Quest RTD Shake
    Team ScoobyPrep

  21. #5846
    Time To Rebound! LayzieBone085's Avatar
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      18,753,359

    Default

    Mesocycle #14
    Week 9 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
    350 x 8 ---> 150 x Failure

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

    Leg Press (Feet Close)
    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 PB Takes a Dip
    Team ScoobyPrep

  22. #5847
    Time To Rebound! LayzieBone085's Avatar
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      Dec 2010
    • Posts
      26,850
    • 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 #14
    Week 10 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
    75 x 10 (4 Sets)

    Assisted Chin-Ups
    55 Reps

    Low Cable Rows:
    100 x 8 (4 Sets)

    Single Arm Supinated Pulldown:
    35 Each Hand x 8 (3 Sets)

    EZ Bar Preacher Curl (4:1:1:1)
    50 x 12 (3 Sets)

    Reverse Curl (3:1:1:1)
    60 x 10 (4 Sets)

    Post-Workout:
    Select Shake
    Team ScoobyPrep

  23. #5848
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,850
    • 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 #14
    Week 10 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
    100's x 10 (3 Sets)

    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 6
    3-25/Side x 6
    3-25's + 10/Side x 6

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

    Incline DB Fly:
    50's x 10 (3 Sets)

    Rear Delt DB Swings:
    30's x 20 (4 Sets)

    HS Machine Rear Delt Fly (5:1:1:1)
    70 x 8 (3 Sets)

    Single Hand Attachment Pushdown:
    25 Each Hand x 10 (4 Sets)

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

    Post-Workout:
    Quest Shake
    Team ScoobyPrep

  24. #5849
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,850
    • 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 #14
    Week 10 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 12 (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:
    Crackers & Whey
    Last edited by LayzieBone085; 10-29-2019 at 06:08 AM.
    Team ScoobyPrep

  25. #5850
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,850
    • 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 #14
    Week 10 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:
    Banana Bread Donuts
    Team ScoobyPrep

 

 

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