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Thread: 2019 Training

  1. #26
    M&S Senior Member antoniovilla9's Avatar
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      Build Muscle
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      Ohio
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      246,597

    Default 2019 Training

    Mesocycle #9
    Week 6 Day 2

    Lat Pulldown 1 Arm
    3x8 75/side

    Rack Pull
    4x6 275

    Pull Ups
    4x8

    Cable Pullover
    3x10 60

    EZ Curls Seated SuperSet
    4x8-10 30 +5

    EZ Curl
    4x8-10 40 +5

  2. #27
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      5-10 Years
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      Build Muscle
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      Ohio
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      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 6 Day 3

    Hammer Strength Chest Press 2:2:1:1
    3x8 75/side

    BB Bench Press
    5x5 185
    Rest 30 sec

    Dips BW
    3xFail

    DB Lateral Raise SuperSet
    4x12-15 15s

    DB Bent Lateral Raise Seated
    4x12-15 10s

    Rope Extension
    7x7 80
    Rest 30 sec

  3. #28
    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
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      246,597

    Default

    Mesocycle #9
    Week 6 Day 4

    Lying Leg Curl
    4x15 60

    BB Squat
    3x8 225

    Smith Machine Lunges
    3x15 10/side

    Leg Press
    3x30 3 pps

    DB SLDL
    3x8 75s

  4. #29
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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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
      246,597

    Default

    Mesocycle #9
    Week 6 Day 5

    EZ Curl SuperSet
    3x8-10 20/side

    VBar Pressdown
    3x8-10 130

    DB Incline Concentration Curl SuperSet
    3x10-12 20s

    Cable Kickback
    3x8-10 20

    Hammer Strength Curl SuperSet
    4x10 60

    Diamond Push Ups
    4xFail

  5. #30
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #9
    Week 7 Day 1

    DB Seated Curls Pams Up SuperSet
    3x8-10 25s

    VBar Tricep Pushdown
    3x8-10 140

    Cable Hammer Curl SuperSet
    3x10-12 90

    Rope Extension Bent Over
    3x10-12 80

    BB Curl SuperSet
    3x12-15 50

    KB Skull Crusher
    3x12-15 20s

  6. #31
    M&S Senior Member antoniovilla9's Avatar
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      24,658,996
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      246,597

    Default

    Mesocycle #9
    Week 7 Day 2

    Lat Pulldown 1 Arm
    3x8 75/side

    Rack Pull
    4x6 275

    Pull Ups
    4x8

    Cable Pullover
    3x10 60

    EZ Curls Seated SuperSet
    4x8-10 30

    EZ Curl
    4x8-10 40

  7. #32
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 7 Day 3

    Hammer Strength Chest Press 2:2:1:1
    3x8 75/side

    BB Bench Press
    5x5 185
    Rest 30 sec

    Dips BW
    3xFail

    DB Lateral Raise SuperSet
    4x12-15 15s

    DB Bent Lateral Raise Seated
    4x12-15 10s

    Rope Extension
    7x7 80
    Rest 30 sec

  8. #33
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      Build Muscle
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      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 7 Day 5

    EZ Curl SuperSet
    3x8-10 20/side

    VBar Pressdown
    3x8-10 130

    DB Incline Concentration Curl SuperSet
    3x10-12 20s

    Cable Kickback
    3x8-10 20

    Hammer Strength Curl SuperSet
    4x10 60

    Diamond Push Ups
    4xFail

  9. #34
    Time To Rebound! LayzieBone085's Avatar
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      18,753,359

    Default

    Can't wait to see how you respond to a very high intensity program! Keep it rolling
    Team ScoobyPrep

  10. #35
    M&S Senior Member antoniovilla9's Avatar
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      Ohio
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      24,658,996
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      246,597

    Default

    Mesocycle #9
    Week 8 Day 1

    DB Seated Curls Pams Up SuperSet
    3x8-10 25s

    VBar Tricep Pushdown
    3x8-10 140

    Cable Hammer Curl SuperSet
    3x10-12 90

    Rope Extension Bent Over
    3x10-12 80

    BB Curl SuperSet
    3x12-15 50

    KB Skull Crusher
    3x12-15 20s

  11. #36
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 8 Day 2

    Lat Pulldown 1 Arm
    3x8 75/side

    Rack Pull
    4x6 275

    Pull Ups
    4x8

    Cable Pullover
    3x10 60

    EZ Curls Seated SuperSet
    4x8-10 30

    EZ Curl
    4x8-10 40

  12. #37
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 8 Day 3

    Hammer Strength Chest Press 2:2:1:1
    3x8 75/side

    BB Bench Press
    5x5 185
    Rest 30 sec

    Dips BW
    3xFail

    DB Lateral Raise SuperSet
    4x12-15 15s

    DB Bent Lateral Raise Seated
    4x12-15 10s

    Rope Extension
    7x7 80
    Rest 30 sec

  13. #38
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      942
    • Years Exp
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    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 8 Day 4

    Lying Leg Curl
    4x15 60

    BB Squat
    3x8 225

    Smith Machine Lunges
    3x15 10/side

    Leg Press
    3x30 3 pps

    DB SLDL
    3x8 75s

  14. #39
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 8 Day 5

    EZ Curl SuperSet
    3x8-10 20/side

    VBar Pressdown
    3x8-10 130

    DB Incline Concentration Curl SuperSet
    3x10-12 20s

    Cable Kickback
    3x8-10 20

    Hammer Strength Curl SuperSet
    4x10 60

    Diamond Push Ups
    4xFail

  15. #40
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default 2019 Training

    Mesocycle #10
    Week 1 Day 1

    DB Floor Press
    Warm Up 45/55/65s/75s
    3x8 80s

    DB Incline Press
    Warm Up 3x5 45/55/65s
    5x5 80s

    Precor Machine Fly
    3x12-15 70

    Rope Pressdown
    3x10-12 90

    Diamond Push Up
    3x20

    Cable Overhead Extension RestPause
    RPE 9 1x21 50
    Last edited by antoniovilla9; 03-26-2019 at 09:16 AM.

  16. #41
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 1 Day 2

    BB Row 1:1:1:2
    3x8 185

    Lat Pulldown 1 Arm
    3x10 50

    TBar Row RestPause
    1x21 5-25s then DROP

    EZ Cable Curl SuperSet
    3x20 50

    EZ Reverse Cable Curl
    3x20 20

  17. #42
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 1 Day 3

    Lying Leg Curl
    2x10 75

    Leg Press
    1x8 6/pps
    *Drop weight in half 1x25 3/pps

    DB Bulgarian Split Squat
    1x12 20s

    Smith Machine Front Squat RestPause
    1x21 75/side

  18. #43
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 1 Day 4

    Cable Crossover
    3x12 30

    DB Bench Press
    3x15 75s

    Precor Machine Lateral Raise SuperSet
    2x20 30

    Rope Face Pull Seated
    2x15 60

    EZ Upright Row SuperSet
    2x10 25/side

    Cable Pullover Straight Bar
    2x10 60

    DB Hammer Curl SuperSet
    2x10 30s

    Dual Rope Pressdown
    2x15 70

  19. #44
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 2 Day 1

    DB Floor Press
    Warm Up 45/55/65s/75s
    3x8 80s

    DB Incline Press
    Warm Up 3x5 45/55/65s
    5x5 80s

    Precor Machine Fly
    3x12-15 70

    Rope Pressdown
    3x10-12 90

    Diamond Push Up
    3x20

    Cable Overhead Extension RestPause
    RPE 9 1x21 50

  20. #45
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 2 Day 2

    BB Row 1:1:1:2
    3x8 185

    Lat Pulldown 1 Arm
    3x10 50

    TBar Row RestPause
    1x21 5-25s then DROP

    EZ Cable Curl SuperSet
    3x20 50

    EZ Reverse Cable Curl
    3x20 20

  21. #46
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 2 Day 3

    Lying Leg Curl
    2x10 75

    Leg Press
    1x8 6/pps
    *Drop weight in half 1x25 3/pps

    DB Bulgarian Split Squat
    1x12 20s

    Smith Machine Front Squat RestPause
    1x21 75/side

  22. #47
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 2 Day 4

    Cable Crossover
    3x12 30

    DB Bench Press
    3x15 75s

    Precor Machine Lateral Raise SuperSet
    2x20 30

    Rope Face Pull Seated
    2x15 60

    EZ Upright Row SuperSet
    2x10 25/side

    Cable Pullover Straight Bar
    2x10 60

    DB Hammer Curl SuperSet
    2x10 30s

    Dual Rope Pressdown
    2x15 70

  23. #48
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 3 Day 1

    DB Floor Press
    Warm Up 45/55/65s/75s
    3x8 80s

    DB Incline Press
    Warm Up 3x5 45/55/65s
    5x5 80s

    Precor Machine Fly
    3x12-15 70

    Rope Pressdown
    3x10-12 90

    Diamond Push Up
    3x20

    Cable Overhead Extension RestPause
    RPE 9 1x21 60 +10

  24. #49
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 3 Day 2

    BB Row 1:1:1:2
    3x8 185

    Lat Pulldown 1 Arm
    3x10 50

    TBar Row RestPause
    1x21 5-25s then DROP

    EZ Cable Curl SuperSet
    3x20 50

    EZ Reverse Cable Curl
    3x20 20

  25. #50
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      942
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 3 Day 3

    Lying Leg Curl
    2x10 75

    Leg Press
    1x8 6/pps
    *Drop weight in half 1x25 3/pps

    DB Bulgarian Split Squat
    1x12 20s

    Smith Machine Front Squat RestPause
    1x21 75/side

 

 

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