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Thread: 2019 Training

  1. #51
    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
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    Default

    Mesocycle #10
    Week 3 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

  2. #52
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 4 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

  3. #53
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 4 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

  4. #54
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 4 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

  5. #55
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 4 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

  6. #56
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 5 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

  7. #57
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 5 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

  8. #58
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 5 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

  9. #59
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 5 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

  10. #60
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 6 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

  11. #61
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 6 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

  12. #62
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 6 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

  13. #63
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 6 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

  14. #64
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 7 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

  15. #65
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 7 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

  16. #66
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 7 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

  17. #67
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 7 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

  18. #68
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 8 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

  19. #69
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 8 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

  20. #70
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 8 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

  21. #71
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #10
    Week 8 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

  22. #72
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 1 Day 1

    DB Row
    3x8 70

    BB Row 1 Arm
    3x8 40

    Cable Pullover
    3x10 60

    Cable Pulldown 1 Arm Palm Up
    2x8 50
    1xfail/fail 50/30 DropSet

  23. #73
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 1 Day 2

    Lying Leg Curl
    2x10 80
    1xfail/fail/fail 80/60/40 TripleDropSet

    Hammer Strength Squat
    5x5 3-45s/side

    Kettleball Lunges Walking
    3x20 steps 15s

    Hack Squat
    1x8 90/side

    DB SLDL
    3x25 50s

  24. #74
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 1 Day 3

    Hammer Strength Chest Press ClusterSet
    1x30 72.5/side

    Precor Machine Fly
    1x10/fail/fail 110/90/70 TripleDropSet

    DB Incline Press 2:1:1:1
    3x10 60s

    Stretch Push Up
    3xfail

    Reverse Pec Deck
    3x20 55

    DB Lateral Raise
    3x12 20s

    Cable Low Row 2:1:1:1 SuperSet
    4x15 60

    Lat Pulldown 2:1:1:1
    4x15 70

  25. #75
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      930
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 1 Day 4

    GiantSet
    Cable Curl 2:1:2:1
    4x8-10 60

    DB Hammer Curl 2:1:2:1
    4x8-10 25s

    EZ Bar Curl 2:1:2:1
    4x8-10 10/side

    Pinwheel Curl 2:1:2:1
    4x8-10 15

    GiantSet
    Rope Pressdown 2:1:2:1
    4x8-10 80

    DB Overhead Tricep Extension 2:1:2:1
    4x8-10 60

    Cable Kickback 2:1:2:1
    4x8-10 10

    Kettleball Skull Crusher 2:1:2:1
    4x8-10 20s

 

 

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