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Thread: New Training

  1. #226
    M&S Senior Member antoniovilla9's Avatar
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    Mesocycle #5
    Week 7 Day 3

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

    Squat
    5x8 240

    DB RDL
    3x10 75s

    Lying Leg Curl SuperSet
    3x10 75

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

  2. #227
    M&S Senior Member antoniovilla9's Avatar
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    Mesocycle #5
    Week 7 Day 4

    Smith Machine Incline Press
    3x15 185

    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

  3. #228
    M&S Senior Member antoniovilla9's Avatar
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    Mesocycle #5
    Week 7 Day 5

    Standing Leg Curl
    2x20 10s

    Hack Squat Wide Stance 2:1:1:1
    4x8 75/side

    DB Lunges
    4x20 steps 15s

    Smith Machine 1.5 Squat
    3x8 50/side

    Leg Extension
    1x10/10/2/20 100/125/250/100

  4. #229
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #6
    Week 1 Day 1

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

    Smith Machine Deadstop Row
    4x8 65/side

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

    Cable Pullover
    3x10 50

  5. #230
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #6
    Week 1 Day 2

    DB Incline Press
    3x8 85s

    Hammer Strength Chest Press
    1x15/fail/fail/fail/fail 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

  6. #231
    M&S Senior Member antoniovilla9's Avatar
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    Default New Training

    Mesocycle #6
    Week 1 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 60/side

  7. #232
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Curious how you like this and how you respond.
    Lower volume for the dieting process
    Team ScoobyPrep

  8. #233
    M&S Senior Member antoniovilla9's Avatar
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    Yea. Lower volume is a change of pace. Feel i got some left. ClusterSets are a killer! Like those a lot and the iso holds added

  9. #234
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by antoniovilla9 View Post
    Yea. Lower volume is a change of pace. Feel i got some left. ClusterSets are a killer! Like those a lot and the iso holds added
    If you respond well to lower volume and higher intensity it will give me notes to take for future mesocycles.
    Team ScoobyPrep

  10. #235
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #6
    Week 1 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 45

    EZ Bar Preacher Curl
    3x10 25

  11. #236
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #6
    Week 1 Day 5

    Precor Machine Chest Press
    3x12 140

    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. #237
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #6
    Week 2 Day 1

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

    Smith Machine Deadstop Row
    4x8 65/side

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

    Cable Pullover
    3x10 50

  13. #238
    M&S Senior Member antoniovilla9's Avatar
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      246,596

    Default

    Mesocycle #6
    Week 2 Day 2

    DB Incline Press
    3x8 85s

    Hammer Strength Chest Press
    1x15/fail/fail/fail/fail 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. #239
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #6
    Week 2 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 65/side +5

  15. #240
    M&S Senior Member antoniovilla9's Avatar
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      24,658,996
    • Rep Power
      246,596

    Default New Training

    Mesocycle #6
    Week 2 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

  16. #241
    M&S Senior Member antoniovilla9's Avatar
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      987
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      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 #6
    Week 2 Day 5

    Precor Machine Chest Press
    3x12 140

    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

  17. #242
    M&S Senior Member antoniovilla9's Avatar
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      Ohio
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      24,658,996
    • Rep Power
      246,596

    Default New Training

    Mesocycle #6
    Week 3 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 +5

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

    Cable Pullover
    3x10 50

  18. #243
    M&S Senior Member antoniovilla9's Avatar
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      Feb 2016
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      987
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      Build Muscle
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      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 3 Day 2

    DB Incline Press
    3x8 85s

    Hammer Strength Chest Press
    1x15/fail/fail/fail/fail 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

  19. #244
    M&S Senior Member antoniovilla9's Avatar
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      987
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      Build Muscle
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      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 3 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

  20. #245
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      987
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      Build Muscle
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      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 3 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

  21. #246
    M&S Senior Member antoniovilla9's Avatar
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      246,596

    Default

    Mesocycle #6
    Week 3 Day 5

    Precor Machine Chest Press
    3x12 150 +10

    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

  22. #247
    M&S Senior Member antoniovilla9's Avatar
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      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 4 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

  23. #248
    M&S Senior Member antoniovilla9's Avatar
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      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 4 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

  24. #249
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      987
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    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #6
    Week 4 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

  25. #250
    M&S Senior Member antoniovilla9's Avatar
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      246,596

    Default

    Mesocycle #6
    Week 4 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

 

 

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