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Thread: New Training

  1. #201
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #5
    Week 2 Day 4

    Smith Machine Incline Press
    3x15 155

    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

  2. #202
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #5
    Week 2 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

  3. #203
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #5
    Week 3 Day 1

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

    Hammer Strenght Incline Press
    5x5 110/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

  4. #204
    M&S Senior Member antoniovilla9's Avatar
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      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 3 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

  5. #205
    M&S Senior Member antoniovilla9's Avatar
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      24,658,996
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      246,596

    Default

    Mesocycle #5
    Week 3 Day 3

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

    Squat
    5x8 240 +5

    DB RDL
    3x10 75s +5

    Lying Leg Curl SuperSet
    3x10 75

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

  6. #206
    M&S Senior Member antoniovilla9's Avatar
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      246,596

    Default

    Mesocycle #5
    Week 3 Day 4

    Smith Machine Incline Press
    3x8 230 +5

    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

  7. #207
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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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 #5
    Week 3 Day 5

    Standing Leg Curl
    2x20 10s

    Hack Squat Wide Stance 2:1:1:1
    4x8 75/side +5/side

    DB Lunges
    4x20 steps 15s

    Smith Machine 1.5 Squat
    3x8 50/side

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

  8. #208
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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    • Years Exp
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    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default New Training

    Mesocycle #5
    Week 4 Day 1

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

    Hammer Strenght Incline Press
    5x5 115/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

  9. #209
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 4 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

  10. #210
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 4 Day 3

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

    Squat
    5x15 185

    DB RDL
    3x10 75s

    Lying Leg Curl SuperSet
    3x10 75

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

  11. #211
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 4 Day 4

    Smith Machine Incline Press
    3x8 230

    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

  12. #212
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default New Training

    Mesocycle #5
    Week 4 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

  13. #213
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 5 Day 1

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

    Hammer Strenght Incline Press
    5x5 115/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

  14. #214
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 5 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

  15. #215
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 5 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

  16. #216
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 5 Day 4

    Smith Machine Incline Press
    3x15 175

    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

  17. #217
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 5 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

  18. #218
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 6 Day 1

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

    Hammer Strenght Incline Press
    5x5 115/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

  19. #219
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      922
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 6 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

  20. #220
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,552
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      18,753,353

    Default

    Lets see how the new macros treat ya!
    Team ScoobyPrep

  21. #221
    M&S Senior Member antoniovilla9's Avatar
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      24,658,996
    • Rep Power
      246,596

    Default

    Mesocycle #5
    Week 6 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

  22. #222
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • 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 #5
    Week 6 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

  23. #223
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      922
    • 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 #5
    Week 6 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

 

 

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