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Thread: New Training

  1. #101
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #2
    Week 8 Day 1

    Hammer Strength Low Row
    3x8 125/side
    1xfail 125/side

    DB Incline Row
    3x8 50s
    1xfail/fail/fail 50/40/30s DoubleDropSet

    Hammer Strength High Row
    3x12 100/side
    1x15-20 100/side RestPause

    GiantSet Biceps
    Cable EZ Curls
    3x12-20 60

    Cable EZ Reverse Curl
    3x12-20 20

    DB Hammer Curls
    3x12-20 25s

  2. #102
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #2
    Week 8 Day 2

    Leg Extension 2:1:3:1
    3x8 150
    1x8/8/8/8 150/125/100/75 TripleDropSet

    Hack Squat 1.5
    3x8 70/side

    DB Lunges 2:1:2:1
    2x20 steps 20s

    Lying Leg Curl
    3x12 100
    1xfail/fail/fail/fail 100/80/60/40 TripleDropSet

    Single Leg Curl
    1x8/leg 25j

  3. #103
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #2
    Week 8 Day 3

    Precor Machine Pec Dec
    3x8 150 +20 iso hold last set

    DB Incline Press
    4x6 100s

    Cable Crossover
    2x20 30

    DB Lateral Raise SuperSet
    3x12 20s

    DB Front Raise
    3x15 15s

    Cable Pressdown CellSwelling
    1x100 50

  4. #104
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #2
    Week 8 Day 4

    Rack Pull
    4x6 295

    Pull Ups Assisted
    5x10

    Cable Seated Low Row
    3x12 130
    1xfail/fail/fail 130/100/70 DoubleDropSet

    Smith Machine SLDL
    3x20 50/side

    Smith Machine Squat
    3x12 3-25s/side
    1xfail/fail/fail/fail 3/2/1/1-25s/side TripleDropSet

  5. #105
    Time To Rebound! LayzieBone085's Avatar
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    Can't wait to see how you like the new training.
    Team ScoobyPrep

  6. #106
    M&S Elite Member antoniovilla9's Avatar
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    Yessir. Ready for a change of pace!

  7. #107
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #2
    Week 8 Day 5

    Cable Crossover
    3x20 30

    Smith Machine Incline Press
    3x8 100/side
    1x20 100/side RestPause

    Push Ups
    3xfail

    BB Squat
    3x20 135

    Goblet Squat
    3x12 65
    1xfail/fail/fail 65/55/45 DoubleDropSet

  8. #108
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #3
    Week 1 Day 1

    Cable Pullover
    4x20 50

    Lat Pulldown 2:1:1:2
    1x20 100
    3x12 130

    Precor Machine Low Row 2:1:1:2
    1x20 75
    3x12 100

    Shoulders GiantSet
    DB Seated Lateral Raise
    3x12-20 15s

    DB Incline Front Raise
    3x12-20 10s

    DB Bent Lateral Raise
    3x12-20 10s

  9. #109
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #3
    Week 1 Day 2

    Cable Crossover 2:1:1:2
    4x14 40 (7 high 7 waist high)

    Smith Machine Incline Press MuscleRound
    6x4 85/side

    Stretch Push Up
    3xfail

    Rope Pushdown 2:1:2:1 SuperSet
    3x15 50

    EZ Bar Curl 2:1:2:1
    3x15 25

    Rope Overhead Extension 2:1:2:1 SuperSet
    3x15 50

    Rope Hammer Curl 2:1:2:1
    3x15 50

  10. #110
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #3
    Week 1 Day 3

    Lying Leg Curl 2:1:2:1
    Warm Up 3x10 50/70/90
    1x10 +20 partials 105

    Leg Press 3:1:1:1 AccumulationSet
    6x8 1/2/3/4/5/6 plates/side

    Hack Squat 2:1:1:2
    3x20 45/side

    Leg Extension 3:1:1:2
    1x12 +20 partials 140

    Smith Machine SLDL
    4x20 60/side

  11. #111
    M&S Elite Member antoniovilla9's Avatar
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    Mesocyle #3
    Week 1 Day 4

    Rack Deadlift 2:1:1:1
    3x8 295

    Cable Single Arm Row 2:2:1:2
    3x12 60

    Lat Pulldown Close Grip SuperSet
    3x10 140

    Lat Pulldown Close Grip Partials
    3x10 140

    DB Hammer Curl Aternate SuperSet
    3x12 30s

    DB Curl
    3x12 25s

    BB Curl CellSwelling
    1x100 45

  12. #112
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #3
    Week 1 Day 5

    DB Twist Press
    3x12 80s

    Hammer Strength Incline Press
    Warm Up 3x8 1/2/2+25/side
    1xfail/fail DropSet 2+25/1+25/side

    Pec Dec
    3x25 75

    DB Floor Press 2:1:2:1
    3x15 60s

    BW Dips SuperSet
    3xfail

    Push Up
    3xfail

  13. #113
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #3
    Week 2 Day 1

    Cable Pullover
    4x20 50

    Lat Pulldown 2:1:1:2
    1x20 100
    3x12 130

    Precor Machine Low Row 2:1:1:2
    1x20 75
    3x12 100

    Shoulders GiantSet
    DB Seated Lateral Raise
    3x12-20 15s

    DB Incline Front Raise
    3x12-20 10s

    DB Bent Lateral Raise
    3x12-20 10s

  14. #114
    Time To Rebound! LayzieBone085's Avatar
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    What are your thoughts after week 1?
    Ill be seeing Austin today for some leg day punishment!
    Team ScoobyPrep

  15. #115
    M&S Elite Member antoniovilla9's Avatar
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    Good switch up on movements. Everything feels solid right now.

  16. #116
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #3
    Week 2 Day 2

    Cable Crossover 2:1:1:2
    4x14 40 (7 high 7 waist high)

    Smith Machine Incline Press MuscleRound
    6x4 90/side +5

    Stretch Push Up
    3xfail

    Rope Pushdown 2:1:2:1 SuperSet
    3x15 50

    EZ Bar Curl 2:1:2:1
    3x15 25

    Rope Overhead Extension 2:1:2:1 SuperSet
    3x15 50

    Rope Hammer Curl 2:1:2:1
    3x15 50

  17. #117
    M&S Elite Member antoniovilla9's Avatar
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      246,597

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    Mesocycle #3
    Week 2 Day 3

    Lying Leg Curl 2:1:2:1
    Warm Up 3x10 50/70/90
    1x10 +20 partials 110 +5

    Leg Press 3:1:1:1 AccumulationSet
    6x8 1/2/3/4/5/6 +25plates/side +25

    Hack Squat 2:1:1:2
    3x20 45/side

    Leg Extension 3:1:1:2
    1x12 +20 partials 140

    Smith Machine SLDL
    4x20 60/side

  18. #118
    M&S Elite Member antoniovilla9's Avatar
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    Mesocyle #3
    Week 2 Day 4

    Rack Deadlift 2:1:1:1
    3x8 300 +5

    Cable Single Arm Row 2:2:1:2
    3x12 60

    Lat Pulldown Close Grip SuperSet
    3x10 140

    Lat Pulldown Close Grip Partials
    3x10 140

    DB Hammer Curl Aternate SuperSet
    3x12 30s

    DB Curl
    3x12 25s

    BB Curl CellSwelling
    1x100 45

  19. #119
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #3
    Week 2 Day 5

    DB Twist Press
    3x12 80s

    Hammer Strength Incline Press
    Warm Up 3x8 1/2/2+25/side
    1xfail/fail DropSet 2+25/1+25/side

    Pec Dec
    3x25 75

    DB Floor Press 2:1:2:1
    3x15 60s

    BW Dips SuperSet
    3xfail

    Push Up
    3xfail

  20. #120
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #3
    Week 3 Day 1

    Cable Pullover
    4x20 50

    Lat Pulldown 2:1:1:2
    1x20 100
    3x12 130

    Precor Machine Low Row 2:1:1:2
    1x20 75
    3x12 100

    Shoulders GiantSet
    DB Seated Lateral Raise
    3x12-20 15s

    DB Incline Front Raise
    3x12-20 10s

    DB Bent Lateral Raise
    3x12-20 10s

  21. #121
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #3
    Week 3 Day 2

    Cable Crossover 2:1:1:2
    4x14 40 (7 high 7 waist high)

    Smith Machine Incline Press MuscleRound
    6x4 92.5/side +2.5

    Stretch Push Up
    3xfail

    Rope Pushdown 2:1:2:1 SuperSet
    3x15 50

    EZ Bar Curl 2:1:2:1
    3x15 25

    Rope Overhead Extension 2:1:2:1 SuperSet
    3x15 50

    Rope Hammer Curl 2:1:2:1
    3x15 50

  22. #122
    Just joined M&S
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    Thank you so much! Hope this will be much helpful for the newbies like me.

  23. #123
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #3
    Week 3 Day 3

    Lying Leg Curl 2:1:2:1
    Warm Up 3x10 50/70/90
    1x10 +20 partials 115 +5

    Leg Press 3:1:1:1 AccumulationSet
    6x8 1/2/3/4/5/6 +25plates/side

    Hack Squat 2:1:1:2
    3x20 45/side

    Leg Extension 3:1:1:2
    1x12 +20 partials 140

    Smith Machine SLDL
    4x20 60/side

  24. #124
    M&S Elite Member antoniovilla9's Avatar
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      246,597

    Default

    Mesocyle #3
    Week 3 Day 4

    Rack Deadlift 2:1:1:1
    3x8 300

    Cable Single Arm Row 2:2:1:2
    3x12 60

    Lat Pulldown Close Grip SuperSet
    3x10 140

    Lat Pulldown Close Grip Partials
    3x10 140

    DB Hammer Curl Aternate SuperSet
    3x12 30s

    DB Curl
    3x12 25s

    BB Curl CellSwelling
    1x100 45

  25. #125
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #3
    Week 3 Day 5

    DB Twist Press
    3x12 80s

    Hammer Strength Incline Press
    Warm Up 3x8 1/2/2+25/side
    1xfail/fail DropSet 2+25/1+25/side

    Pec Dec
    3x25 75

    DB Floor Press 2:1:2:1
    3x15 60s

    BW Dips SuperSet
    3xfail

    Push Up
    3xfail

 

 

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