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Thread: New Training

  1. #176
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #4
    Week 4 Day 5

    DB Bench Press 1:2:1:2 SuperSet
    4x8 85s

    Precor Machine Fly 1:2:1:2
    4x15 70

    Smith Machine Row 2:1:1:1
    3x8 4-25s/side
    1xfail/fail/fail/fail 4/3/2/1-25s/side TripleDropSet

    Lat Pulldown Wide Grip 1:2:1:2
    3x10 120
    1x8/8/8 120/100/80 DoubleDropSet

    GiantSet
    Stretch Push Up
    4xfail

    BW Dips
    4xfail

    Back Extension Banded 1:2:1:2
    3x10

  2. #177
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #4
    Week 5 Day 1

    Squat 2:1:1:1
    4x15 205

    Sumo Deadlift 1:2:1:2
    4x6 240

    DB Lunges
    4x20 20s

    Lat Pulldown Closegrip
    3x12 130

    Lying Leg Curl 1:2:1:2
    6x15 20/30/40/50/60/70

    Rope Pullover
    4x20 50

  3. #178
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocyle #4
    Week 5 Day 2

    DB Incline Press 2:1:2:1
    7x4 95s +5

    Precor Machine Rear Delt Raise 1:2:1:2
    3x20 30

    Cable Crossover SuperSet
    3x12 40

    Stretch Push Up
    3xfail

    Hammer Strength Shoulder Press
    3x8 115/side
    1x20 115/side MyoReps

    Giant Set
    Cable Pushdown
    4x10 130

    Cable Overhead Extension
    4x15 60

    Push Up Closegrip
    4xfail

  4. #179
    M&S Senior Member antoniovilla9's Avatar
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      246,596

    Default

    Mesocycle #4
    Week 5 Day 3

    Front Squat 2:1:2:1
    5x15 135

    DB Bilateral Row 1:2:1:2
    3x10 35s
    1x15 35s

    Leg Extension 1:2:1:2
    6x15 55/65/75/85/95/105

    Cable Row One Arm
    4x10 40

    Smith Machine Front Squat 2:2:2:2
    4x8 50/side

    Pull Ups
    3xfail

  5. #180
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #4
    Week 5 Day 4

    GiantSet
    Cable Lateral Raise
    3x10 10

    Cable Front Raise
    3x12 30

    Cable Rear Delt Raise
    3x15 10

    DB One Arm Curl SuperSet
    3x8 25

    DB Overhead Extension
    3x12 85

    DB Shoulder Press
    5x8 65s

    EZ Bar Curl SuperSet
    3x15 35

    Closegrip Bench Press
    3x12 155

  6. #181
    M&S Senior Member antoniovilla9's Avatar
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      5-10 Years
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      Build Muscle
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      Male
    • Location
      Ohio
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      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #4
    Week 5 Day 5

    DB Bench Press 1:2:1:2 SuperSet
    4x8 85s

    Precor Machine Fly 1:2:1:2
    4x15 70

    Smith Machine Row 2:1:1:1
    3x8 4-25s/side
    1xfail/fail/fail/fail 4/3/2/1-25s/side TripleDropSet

    Lat Pulldown Wide Grip 1:2:1:2
    3x10 120
    1x8/8/8 120/100/80 DoubleDropSet

    GiantSet
    Stretch Push Up
    4xfail

    BW Dips
    4xfail

    Back Extension Banded 1:2:1:2
    3x10

  7. #182
    M&S Senior Member antoniovilla9's Avatar
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      Ohio
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      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #4
    Week 6 Day 1

    Squat 2:1:1:1
    7x5 250

    Sumo Deadlift 1:2:1:2
    5x5 260

    DB Lunges
    4x20 20s

    Lat Pulldown Closegrip
    3x12 130

    Lying Leg Curl 1:2:1:2
    6x15 20/30/40/50/60/70

    Rope Pullover
    4x20 50

  8. #183
    M&S Senior Member antoniovilla9's Avatar
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      Build Muscle
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      Ohio
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      24,658,996
    • Rep Power
      246,596

    Default

    Mesocyle #4
    Week 6 Day 2

    DB Incline Press 2:1:2:1
    5x6 85s

    Precor Machine Rear Delt Raise 1:2:1:2
    3x20 30

    Cable Crossover SuperSet
    3x12 40

    Stretch Push Up
    3xfail

    Hammer Strength Shoulder Press
    3x8 115/side
    1x20 115/side MyoReps

    Giant Set
    Cable Pushdown
    4x10 130

    Cable Overhead Extension
    4x15 60

    Push Up Closegrip
    4xfail

  9. #184
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      944
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #4
    Week 6 Day 3

    Front Squat 2:1:2:1
    5x7 150

    DB Bilateral Row 1:2:1:2
    3x10 35s
    1x15 35s

    Leg Extension 1:2:1:2
    6x15 55/65/75/85/95/105

    Cable Row One Arm
    4x10 40

    Smith Machine Front Squat 2:2:2:2
    4x8 50/side

    Pull Ups
    3xfail

  10. #185
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      944
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #4
    Week 6 Day 4

    GiantSet
    Cable Lateral Raise
    3x10 10

    Cable Front Raise
    3x12 30

    Cable Rear Delt Raise
    3x15 10

    DB One Arm Curl SuperSet
    3x8 25

    DB Overhead Extension
    3x12 85

    DB Shoulder Press
    5x8 65s

    EZ Bar Curl SuperSet
    3x15 35

    Closegrip Bench Press
    3x12 155

  11. #186
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      5-10 Years
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      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #4
    Week 6 Day 5

    DB Bench Press 1:2:1:2 SuperSet
    4x8 85s

    Precor Machine Fly 1:2:1:2
    4x15 70

    Smith Machine Row 2:1:1:1
    3x8 4-25s/side
    1xfail/fail/fail/fail 4/3/2/1-25s/side TripleDropSet

    Lat Pulldown Wide Grip 1:2:1:2
    3x10 120
    1x8/8/8 120/100/80 DoubleDropSet

    GiantSet
    Stretch Push Up
    4xfail

    BW Dips
    4xfail

    Back Extension Banded 1:2:1:2
    3x10

  12. #187
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      944
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      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #4
    Week 7 Day 1

    Squat 2:1:1:1
    7x3 275

    Sumo Deadlift 1:2:1:2
    4x6 245

    DB Lunges
    4x20 20s

    Lat Pulldown Closegrip
    3x12 130

    Lying Leg Curl 1:2:1:2
    6x15 20/30/40/50/60/70

    Rope Pullover
    4x20 50

  13. #188
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      Build Muscle
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      Ohio
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      24,658,996
    • Rep Power
      246,596

    Default

    Mesocyle #4
    Week 7 Day 2

    DB Incline Press 2:1:2:1
    6x5 90s

    Precor Machine Rear Delt Raise 1:2:1:2
    3x20 30

    Cable Crossover SuperSet
    3x12 40

    Stretch Push Up
    3xfail

    Hammer Strength Shoulder Press
    3x8 115/side
    1x20 115/side MyoReps

    Giant Set
    Cable Pushdown
    4x10 130

    Cable Overhead Extension
    4x15 60

    Push Up Closegrip
    4xfail

  14. #189
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      944
    • Years Exp
      5-10 Years
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      Build Muscle
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      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #4
    Week 7 Day 3

    Front Squat 2:1:2:1
    4x8 150 +1 rep

    DB Bilateral Row 1:2:1:2
    3x10 35s
    1x15 35s

    Leg Extension 1:2:1:2
    6x15 55/65/75/85/95/105

    Cable Row One Arm
    4x10 40

    Smith Machine Front Squat 2:2:2:2
    4x8 50/side

    Pull Ups
    3xfail

  15. #190
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      944
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #4
    Week 7 Day 4

    GiantSet
    Cable Lateral Raise
    3x10 10

    Cable Front Raise
    3x12 30

    Cable Rear Delt Raise
    3x15 10

    DB One Arm Curl SuperSet
    3x8 25

    DB Overhead Extension
    3x12 85

    DB Shoulder Press
    5x8 65s

    EZ Bar Curl SuperSet
    3x15 35

    Closegrip Bench Press
    3x12 155

  16. #191
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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    • Years Exp
      5-10 Years
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #4
    Week 7 Day 5

    DB Bench Press 1:2:1:2 SuperSet
    4x8 85s

    Precor Machine Fly 1:2:1:2
    4x15 70

    Smith Machine Row 2:1:1:1
    3x8 4-25s/side
    1xfail/fail/fail/fail 4/3/2/1-25s/side TripleDropSet

    Lat Pulldown Wide Grip 1:2:1:2
    3x10 120
    1x8/8/8 120/100/80 DoubleDropSet

    GiantSet
    Stretch Push Up
    4xfail

    BW Dips
    4xfail

    Back Extension Banded 1:2:1:2
    3x10

  17. #192
    M&S Senior Member antoniovilla9's Avatar
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      5-10 Years
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      Build Muscle
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      24,658,996
    • Rep Power
      246,596

    Default New Training

    Mesocycle #5
    Week 1 Day 1

    DB Bench Press
    3x8 100s
    1xfail/fail/fail 100/70/50

    Hammer Strenght Incline Press
    5x5 100/side

    Cable Crossover SuperSet
    3x10 50

    Dips Pec Focus
    3x10

    Shoulders GiantSet
    DB Bent Lat Raise
    4x20 10s

    DB Lateral Raise
    4x10 10s

    DB Front Raise
    4x10 10s

    DB Shoulder Press
    4x8 60s
    Last edited by antoniovilla9; 06-15-2018 at 12:56 PM.

  18. #193
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,552
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      18,753,354

    Default

    Eager to see how you like this one!
    Team ScoobyPrep

  19. #194
    M&S Senior Member antoniovilla9's Avatar
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      246,596

    Default New Training

    Mesocycle #5
    Week 1 Day 2

    Lat Pulldown Shoulder Width 1:2:1:2
    3x8 120
    *last set negative hold on last rep

    Hammer Strength Low Row
    3x10 115/side
    1x10/10/10 115/90/45/side DoubleDropSet

    DB Pullover
    3x15 50

    VBar Pushdown
    3x15 110
    1x20 110 RestPause

    EZ Curl 21s
    3x21 25
    Last edited by antoniovilla9; 06-09-2018 at 08:14 PM.

  20. #195
    M&S Senior Member antoniovilla9's Avatar
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      246,596

    Default

    Mesocycle #5
    Week 1 Day 3

    Precor Machine Inner Thigh 2:2:2:2
    3x8 125

    Squat
    5x8 235

    DB RDL
    3x10 70s

    Lying Leg Curl SuperSet
    3x10 75

    Leg Extension 1:1:1:3
    3x10 100

  21. #196
    M&S Senior Member antoniovilla9's Avatar
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    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 1 Day 4

    Smith Machine Incline Press
    3x8 225

    DB Incline Fly 3:2:1:1
    3x12 25s

    Smith Machine Deadstop Row
    4x8 65/side

    DB Curls 2:1:1:2 SuperSet
    3x10 20s

    Cable Overhead Extension 2:1:2:1
    3x12 60

  22. #197
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      944
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      5-10 Years
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      Build Muscle
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      24,658,996
    • Rep Power
      246,596

    Default New Training

    Mesocycle #5
    Week 1 Day 5

    Standing Leg Curl
    2x20 10s

    Hack Squat Wide Stance 2:1:1:1
    4x8 70/side

    DB Lunges
    4x20 steps 15s

    Smith Machine 1.5 Squat
    3x8 50/side

    Leg Extension
    1x10/10/2/20 100/125/250/100
    Last edited by antoniovilla9; 06-20-2018 at 06:26 AM.

  23. #198
    M&S Senior Member antoniovilla9's Avatar
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      5-10 Years
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      Build Muscle
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      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default New Training

    Mesocycle #5
    Week 2 Day 1

    DB Bench Press
    3x8 100s
    1xfail/fail/fail 100/70/50

    Hammer Strenght Incline Press
    5x5 105/side +5/side

    Cable Crossover SuperSet
    3x10 50

    Dips Pec Focus
    3x10

    Shoulders GiantSet
    DB Bent Lat Raise
    4x20 10s

    DB Lateral Raise
    4x10 10s

    DB Front Raise
    4x10 10s

    DB Shoulder Press
    4x8 60s
    Last edited by antoniovilla9; 06-15-2018 at 12:55 PM.

  24. #199
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      944
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 2 Day 2

    Lat Pulldown Shoulder Width 1:2:1:2
    3x8 120
    *last set negative hold on last rep

    Hammer Strength Low Row
    3x10 115/side
    1x10/10/10 115/90/45/side DoubleDropSet

    DB Pullover
    3x15 50

    VBar Pushdown
    3x15 110
    1x20 110 RestPause

    EZ Curl 21s
    3x21 25

  25. #200
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      944
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 2 Day 3

    Precor Machine Inner Thigh 2:2:2:2
    3x8 125

    Squat
    5x15 185

    DB RDL
    3x10 70s

    Lying Leg Curl SuperSet
    3x10 75

    Leg Extension 1:1:1:3
    3x10 100

 

 

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