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Thread: New Training

  1. #251
    M&S Senior Member antoniovilla9's Avatar
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    Default New Training

    Mesocycle #6
    Week 4 Day 5

    Precor Machine Chest Press
    3x12 150

    DB Bench Press
    3x8 95s

    DB Incline Fly
    3x12 35s

    1 Arm Pulldown
    3x10 45

    Cable Seated Low Row 5:1:1:1
    3x8 80

    Assisted Pull Up
    5x10

    DB Rear Delt Raise SuperSet
    3x15 10s

    Precor Machine Lateral Raise
    3x15 35

  2. #252
    M&S Senior Member antoniovilla9's Avatar
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      24,658,996
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      246,596

    Default

    Mesocycle #6
    Week 5 Day 1

    Meadows Row
    Warm Up x 2
    3x8 35/45/55
    1x8/8/8 55/45/35 DoubleDropSet

    Smith Machine Deadstop Row
    4x8 70/side

    BB 1 Arm Row
    2x8/8 25/45
    1xfail/fail/fail 45/35/25 DoubleDropSet

    Cable Pullover
    3x10 50

  3. #253
    M&S Senior Member antoniovilla9's Avatar
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      24,658,996
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      246,596

    Default

    Mesocycle #6
    Week 5 Day 2

    DB Incline Press
    3x8 85s

    Hammer Strength Chest Press
    1x15/fail/fail/fail/fail 70/side ClusterSet

    Pec Deck Fly
    3x8 100 +10 sec iso hold

    Reverse Pec Deck
    3x25 50

    BB Front Raise
    3x25 20

    DB Lateral Raise
    3x25 5s

  4. #254
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 5 Day 3

    Lying Leg Curl
    3x8 80 +10 sec iso hold

    Squat
    4x8 135/185/205/225

    Leg Press
    1x15/fail/fail 3-plates/side ClusterSet

    Smith Machine SLDL
    4x8 70/side

  5. #255
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 5 Day 4

    Tricep Pressdown
    4x10 70

    Precor Machine Dips
    3x10 125

    Rope Overhead Extension
    3x10 60

    DB Hammer Curl Toward Chest
    4x8 25s

    EZ Bar Curl
    3x8 55

    EZ Bar Preacher Curl
    3x10 35

  6. #256
    M&S Senior Member antoniovilla9's Avatar
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    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 5 Day 5

    Precor Machine Chest Press
    3x12 150

    DB Bench Press
    3x8 95s

    DB Incline Fly
    3x12 35s

    1 Arm Pulldown
    3x10 45

    Cable Seated Low Row 5:1:1:1
    3x8 80

    Assisted Pull Up
    5x10

    DB Rear Delt Raise SuperSet
    3x15 10s

    Precor Machine Lateral Raise
    3x15 35

  7. #257
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 6 Day 1

    Meadows Row
    Warm Up x 2
    3x8 35/45/55
    1x8/8/8 55/45/35 DoubleDropSet

    Smith Machine Deadstop Row
    4x8 70/side

    BB 1 Arm Row
    2x8/8 25/45
    1xfail/fail/fail 45/35/25 DoubleDropSet

    Cable Pullover
    3x10 50

  8. #258
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 6 Day 2

    DB Incline Press
    3x8 85s

    Hammer Strength Chest Press
    1x15/fail/fail/fail/fail 70/side ClusterSet

    Pec Deck Fly
    3x8 100 +10 sec iso hold

    Reverse Pec Deck
    3x25 50

    BB Front Raise
    3x25 20

    DB Lateral Raise
    3x25 5s

  9. #259
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 6 Day 3

    Lying Leg Curl
    3x8 80 +10 sec iso hold

    Squat
    4x8 135/185/205/225

    Leg Press
    1x15/fail/fail 3-plates/side ClusterSet

    Smith Machine SLDL
    4x8 70/side

  10. #260
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 6 Day 4

    Tricep Pressdown
    4x10 70

    Precor Machine Dips
    3x10 125

    Rope Overhead Extension
    3x10 60

    DB Hammer Curl Toward Chest
    4x8 25s

    EZ Bar Curl
    3x8 55

    EZ Bar Preacher Curl
    3x10 35

  11. #261
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 6 Day 5

    Precor Machine Chest Press
    3x12 150

    DB Bench Press
    3x8 95s

    DB Incline Fly
    3x12 35s

    1 Arm Pulldown
    3x10 45

    Cable Seated Low Row 5:1:1:1
    3x8 80

    Assisted Pull Up
    5x10

    DB Rear Delt Raise SuperSet
    3x15 10s

    Precor Machine Lateral Raise
    3x15 35

  12. #262
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 7 Day 1

    Meadows Row
    Warm Up x 2
    3x8 35/45/55
    1x8/8/8 55/45/35 DoubleDropSet

    Smith Machine Deadstop Row
    4x8 70/side

    BB 1 Arm Row
    2x8/8 25/45
    1xfail/fail/fail 45/35/25 DoubleDropSet

    Cable Pullover
    3x10 50

  13. #263
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 7 Day 2

    DB Incline Press
    3x8 85s

    Hammer Strength Chest Press
    1x15/fail/fail/fail/fail 70/side ClusterSet

    Pec Deck Fly
    3x8 100 +10 sec iso hold

    Reverse Pec Deck
    3x25 50

    BB Front Raise
    3x25 20

    DB Lateral Raise
    3x25 5s

  14. #264
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 7 Day 3

    Lying Leg Curl
    3x8 80 +10 sec iso hold

    Squat
    4x8 135/185/205/225

    Leg Press
    1x15/fail/fail 3-plates/side ClusterSet

    Smith Machine SLDL
    4x8 70/side

  15. #265
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 7 Day 5

    Precor Machine Chest Press
    3x12 150

    DB Bench Press
    3x8 95s

    DB Incline Fly
    3x12 35s

    1 Arm Pulldown
    3x10 45

    Cable Seated Low Row 5:1:1:1
    3x8 80

    Assisted Pull Up
    5x10

    DB Rear Delt Raise SuperSet
    3x15 10s

    Precor Machine Lateral Raise
    3x15 35

  16. #266
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 8 Day 1

    Meadows Row
    Warm Up x 2
    3x8 35/45/55
    1x8/8/8 55/45/35 DoubleDropSet

    Smith Machine Deadstop Row
    4x8 70/side

    BB 1 Arm Row
    2x8/8 25/45
    1xfail/fail/fail 45/35/25 DoubleDropSet

    Cable Pullover
    3x10 50

  17. #267
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 8 Day 2

    DB Incline Press
    3x8 85s

    Hammer Strength Chest Press
    1x15/fail/fail/fail/fail 70/side ClusterSet

    Pec Deck Fly
    3x8 100 +10 sec iso hold

    Reverse Pec Deck
    3x25 50

    BB Front Raise
    3x25 20

    DB Lateral Raise
    3x25 5s

  18. #268
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default New Training

    Mesocycle #6
    Week 8 Day 3

    Lying Leg Curl
    3x8 80 +10 sec iso hold

    Squat
    4x8 135/185/205/225

    Leg Press
    1x15/fail/fail 3-plates/side ClusterSet

    Smith Machine SLDL
    4x8 70/side

  19. #269
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 8 Day 4

    Tricep Pressdown
    4x10 70

    Precor Machine Dips
    3x10 125

    Rope Overhead Extension
    3x10 60

    DB Hammer Curl Toward Chest
    4x8 25s

    EZ Bar Curl
    3x8 55

    EZ Bar Preacher Curl
    3x10 35

  20. #270
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #7
    Week 1 Day 1

    Rack Pull
    5x5 275

    Lat Pulldown Underhand Grip
    3x8 110
    1xfail/fail/fail 110/90/70 DoubleDropSet

    Cable Seated Low Row 2:1:1:2
    2x12 60
    1x15 70 RestPause

    Reverse Pec Deck SuperSet
    4x20 55

    DB Lateral Raise
    4x10 15s

  21. #271
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #7
    Week 1 Day 2

    BB Incline Press
    5x5 205

    DB Floor Press 2:2:1:1
    3x10 60s

    Cable Low Crossover
    2x20 20

    EZ Bicep Curl
    3x8 55

    Rope Pressdown
    3x10 100

    DB Hammer Curl 1:1:1:2
    2x12 25s

    Overhead Rope Extension 1:1:1:2
    2x12 60

  22. #272
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #7
    Week 1 Day 3

    Precor Machine Adduction 2:1:1:2
    3x12 125

    BB Squat
    3x20 135

    Lying Leg Curl
    2x12 75
    1xfail/fail/fail/fail 75/55/35/25 TripleDropSet +20 partials

    Leg Press
    6x8-10 5plates/side

    DB 6 Way Raise
    3x15 5s

  23. #273
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #7
    Week 1 Day 4

    Peck Dec Fly
    3x10 +10 hold 100

    DB Bench Press
    5x10 65s

    Smith Machine Incline Press
    3x6 90/side
    1xfail/fail 90/50/side DropSet

    DB Incline Concentration Curl SuperSet
    4x12 20s

    Diamond Push Up
    4xfail

    DB Alternate Curl 2:1:1:1 SuperSet
    3x8 30s

    DB Skullcrusher
    3x10 35s

  24. #274
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #7
    Week 1 Day 5

    Lat Pulldown Close Grip
    4x8 120

    Cable Seated 1 Arm Row 3:1:1:1
    3x12 30

    Hyperextension Banded
    5x10

    DB Row
    6x6 70s

    DB Incline Facing Front Raise
    3x10 10s

    Hammer Strength Shoulder Press
    3x15 70/side

    Cable Rear Delt Extensionss
    2x30 20

  25. #275
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      973
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #7
    Week 2 Day 1

    Rack Pull
    5x5 275

    Lat Pulldown Underhand Grip
    3x8 110
    1xfail/fail/fail 110/90/70 DoubleDropSet

    Cable Seated Low Row 2:1:1:2
    2x12 60
    1x15 70 RestPause

    Reverse Pec Deck SuperSet
    4x20 55

    DB Lateral Raise
    4x10 15s

 

 

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