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Thread: 2019 Training

  1. #301
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #15
    Week 8 Day 4

    DB Curl 2:1:1:1
    3x10 25s

    DB Hammer Curl 3:1:1:1
    3x12 25s

    EZ Bar Concentration Curl 3:1:1:1
    3x15 10/side

    Smith Machine Close Grip Press 2:1:1:1
    3x10 55/side

    VBar Pushdown 2:1:1:1
    3x12 110

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

  2. #302
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #15
    Week 9 Day 1

    Leg Extension 2:1:1:1 DropSet
    1xfail/fail 125/100 (15/17)

    DB Squat 2:1:1:1
    RPE 9 Week 9 3x8 50s
    RPE 9 Week 10 3x8
    RPE 9 Week 11 3x10
    RPE 9 Week 12 3x10

    Smith Machine Squat 2:1:1:1 RestPause
    9 1x20 50/side

    EZ Bar Lunge 2:1:1:1
    2x20 steps 10/side

  3. #303
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #15
    Week 9 Day 2

    DB Bi-Lateral Row 2:1:1:1
    Week 9 3x8 45s
    Week 10 3x8
    Week 11 3x10
    Week 12 3x10

    Pull Up Assisted 2:1:1:1
    Week 9 3xfail
    Week 10 3xfail
    Week 11 4xfail
    Week 12 4xfail

    Rope Pullover 2:1:1:1
    2x10 60

    Cable Low Row 2:1:1:1
    2x10 120

    Back Extension
    2xfail

  4. #304
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #15
    Week 9 Day 3

    DB Decline Press 2:1:1:1
    Week 9 3x8 80s
    Week 10 3x8
    Week 11 3x10
    Week 12 3x10

    Hammer Strength Chest Press 2:1:1:1
    1x8 80/side

    Precor Machine Fly 2:1:1:1
    2x10 100 +10 partials +10 sec hold

    Precor Machine Rear Delt Fly SuperSet
    3x25 50

    Precor Machine Lateral Raise
    3x25 40

  5. #305
    M&S Elite Member antoniovilla9's Avatar
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      37,498,286
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    Default 2019 Training

    Mesocycle #15
    Week 9 Day 4

    Drag Curl 2:1:1:1
    3x10 40

    EZ Bar Curl 3:1:1:1
    3x12 10/side

    DB Incline Concentration Curl 3:1:1:1
    3x10 15s

    Push Down Dual Handle 2:1:1:1
    3x15 60

    VBar Pushdown 2:1:1:1
    3x12 120

    DB Skullcrusher 2:1:1:1
    3x15 25s

  6. #306
    M&S Elite Member antoniovilla9's Avatar
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      5-10 Years
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      Build Muscle
    • Gender
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    • Location
      Ohio
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      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 10 Day 1

    Leg Extension 2:1:1:1 DropSet
    1xfail/fail 125/100 (15/17)

    DB Squat 2:1:1:1
    RPE 9 Week 9 3x8 50s
    RPE 9 Week 10 3x8 50s
    RPE 9 Week 11 3x10
    RPE 9 Week 12 3x10

    Smith Machine Squat 2:1:1:1 RestPause
    9 1x20 50/side

    EZ Bar Lunge 2:1:1:1
    2x20 steps 10/side

  7. #307
    M&S Elite Member antoniovilla9's Avatar
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    • Location
      Ohio
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      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 10 Day 2

    DB Bi-Lateral Row 2:1:1:1
    Week 9 3x8 45s
    Week 10 3x8 50s +5
    Week 11 3x10
    Week 12 3x10

    Pull Up Assisted 2:1:1:1
    Week 9 3xfail
    Week 10 3xfail
    Week 11 4xfail
    Week 12 4xfail

    Rope Pullover 2:1:1:1
    2x10 60

    Cable Low Row 2:1:1:1
    2x10 120

    Back Extension
    2xfail

  8. #308
    M&S Elite 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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      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 10 Day 3

    DB Decline Press 2:1:1:1
    Week 9 3x8 80s
    Week 10 3x8 80s
    Week 11 3x10
    Week 12 3x10

    Hammer Strength Chest Press 2:1:1:1
    1x8 80/side

    Precor Machine Fly 2:1:1:1
    2x10 100 +10 partials +10 sec hold

    Precor Machine Rear Delt Fly SuperSet
    3x25 50

    Precor Machine Lateral Raise
    3x25 40

  9. #309
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      1,045
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 10 Day 4

    Drag Curl 2:1:1:1
    3x10 40

    EZ Bar Curl 3:1:1:1
    3x12 10/side

    DB Incline Concentration Curl 3:1:1:1
    3x10 15s

    Push Down Dual Handle 2:1:1:1
    3x15 60

    VBar Pushdown 2:1:1:1
    3x12 120

    DB Skullcrusher 2:1:1:1
    3x15 25s

  10. #310
    M&S Elite Member antoniovilla9's Avatar
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      Build Muscle
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      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 11 Day 1

    Leg Extension 2:1:1:1 DropSet
    1xfail/fail 125/100 (15/17)

    DB Squat 2:1:1:1
    RPE 9 Week 9 3x8 50s
    RPE 9 Week 10 3x8 50s
    RPE 9 Week 11 3x10 50s +2 reps
    RPE 9 Week 12 3x10

    Smith Machine Squat 2:1:1:1 RestPause
    9 1x20 50/side

    EZ Bar Lunge 2:1:1:1
    2x20 steps 10/side

  11. #311
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #15
    Week 11 Day 2

    DB Bi-Lateral Row 2:1:1:1
    Week 9 3x8 45s
    Week 10 3x8 50s +5
    Week 11 3x10 50s +2 reps
    Week 12 3x10

    Pull Up Assisted 2:1:1:1
    Week 9 3xfail
    Week 10 3xfail
    Week 11 4xfail
    Week 12 4xfail

    Rope Pullover 2:1:1:1
    2x10 60

    Cable Low Row 2:1:1:1
    2x10 120

    Back Extension
    2xfail

  12. #312
    M&S Elite Member antoniovilla9's Avatar
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 11 Day 3

    DB Decline Press 2:1:1:1
    Week 9 3x8 80s
    Week 10 3x8 80s
    Week 11 3x10 80s +2 reps
    Week 12 3x10

    Hammer Strength Chest Press 2:1:1:1
    1x8 80/side

    Precor Machine Fly 2:1:1:1
    2x10 100 +10 partials +10 sec hold

    Precor Machine Rear Delt Fly SuperSet
    3x25 50

    Precor Machine Lateral Raise
    3x25 40

  13. #313
    M&S Elite Member antoniovilla9's Avatar
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 11 Day 4

    Drag Curl 2:1:1:1
    3x10 40

    EZ Bar Curl 3:1:1:1
    3x12 10/side

    DB Incline Concentration Curl 3:1:1:1
    3x10 15s

    Push Down Dual Handle 2:1:1:1
    3x15 60

    VBar Pushdown 2:1:1:1
    3x12 120

    DB Skullcrusher 2:1:1:1
    3x15 25s

  14. #314
    M&S Elite Member antoniovilla9's Avatar
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      Build Muscle
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      Ohio
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      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 12 Day 1

    Leg Extension 2:1:1:1 DropSet
    1xfail/fail 125/100 (15/17)

    DB Squat 2:1:1:1
    RPE 9 Week 9 3x8 50s
    RPE 9 Week 10 3x8 50s
    RPE 9 Week 11 3x10 50s +2 reps
    RPE 9 Week 12 3x10 50s

    Smith Machine Squat 2:1:1:1 RestPause
    9 1x20 50/side

    EZ Bar Lunge 2:1:1:1
    2x20 steps 10/side

  15. #315
    M&S Elite Member antoniovilla9's Avatar
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      1,045
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      Build Muscle
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      Male
    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 12 Day 2

    DB Bi-Lateral Row 2:1:1:1
    Week 9 3x8 45s
    Week 10 3x8 50s +5
    Week 11 3x10 50s +2 reps
    Week 12 3x10 50s

    Pull Up Assisted 2:1:1:1
    Week 9 3xfail
    Week 10 3xfail
    Week 11 4xfail
    Week 12 4xfail

    Rope Pullover 2:1:1:1
    2x10 60

    Cable Low Row 2:1:1:1
    2x10 120

    Back Extension
    2xfail

  16. #316
    M&S Elite Member antoniovilla9's Avatar
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      1,045
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 12 Day 3

    DB Decline Press 2:1:1:1
    Week 9 3x8 80s
    Week 10 3x8 80s
    Week 11 3x10 80s +2 reps
    Week 12 3x10 80s

    Hammer Strength Chest Press 2:1:1:1
    1x8 80/side

    Precor Machine Fly 2:1:1:1
    2x10 100 +10 partials +10 sec hold

    Precor Machine Rear Delt Fly SuperSet
    3x25 50

    Precor Machine Lateral Raise
    3x25 40

  17. #317
    M&S Elite Member antoniovilla9's Avatar
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      5-10 Years
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 12 Day 4

    Drag Curl 2:1:1:1
    3x10 40

    EZ Bar Curl 3:1:1:1
    3x12 10/side

    DB Incline Concentration Curl 3:1:1:1
    3x10 15s

    Push Down Dual Handle 2:1:1:1
    3x15 60

    VBar Pushdown 2:1:1:1
    3x12 120

    DB Skullcrusher 2:1:1:1
    3x15 25s

  18. #318
    M&S Elite Member antoniovilla9's Avatar
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      Build Muscle
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      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 1 Day 1

    Leg Extension 2:1:1:1
    3x10 150

    BB Squat 2:1:1:1
    RPE 9 Week 1 5x5 205
    RPE 9 Week 2 5x5
    RPE 9 Week 3 6x4
    RPE 9 Week 4 8x3

    Leg Press 3:1:1:1 AccumultionSet
    1x6 1/2/3/4/5/6 pps

    DB Split Squat 2:1:1:1 DropSet
    1x8/fail 25s/15s

  19. #319
    M&S Elite Member antoniovilla9's Avatar
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      Ohio
    • Reputation
      37,498,286
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      374,992

    Default

    Mesocycle #16
    Week 1 Day 2

    EZ Bar Underhand Row 2:1:1:1
    RPE 9 Week 1 5x8 45/side
    RPE 9 Week 2 5x8
    RPE 9 Week 3 4x10
    RPE 9 Week 4 5x10

    Pull Up Assisted
    Week 1/2 4xfail 50
    Week 3/4 5xfail

    EZ Bar Pullover 2:1:1:1
    RPE 9 2x10 70

    Lat Pulldown Close Grip 2:1:1:1
    RPE 9 3x12 100

    Superman 2:1:1:1
    2x15

  20. #320
    M&S Elite Member antoniovilla9's Avatar
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      1,045
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      5-10 Years
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      Build Muscle
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      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 1 Day 3

    DB Incline Press 2:1:1:1
    Week 1 5x5 80s
    Week 2 5x5
    Week 3 3x10
    Week 4 4x10

    DB Floor Press 2:1:1:1
    2x10 80s

    Cable Crossover ClusterSet
    1x25 reps 40

    DB Braced Rear Delt Fly 2:1:1:1 SuperSet
    3x20 5s

    DB Braced Y-Raise 2:1:1:1
    3x20 5s

  21. #321
    M&S Elite Member antoniovilla9's Avatar
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      Ohio
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      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 1 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +8 partials 25/side

    DB Hammer Curl 3:1:1:1
    2x10 +8 partials 25s

    DB Incline Concentration Curl 3:1:1:1 TripleDropSet
    1x25 reps 25s/20s/15s

    VBar Pushdown 2:1:1:1
    2x10 +8 partials 110

    Rope Pushdown 2:1:1:1
    2x12 +8 partials 100

    Push Up Close Grip
    2xfail

  22. #322
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #16
    Week 2 Day 1

    Leg Extension 2:1:1:1
    3x10 150

    BB Squat 2:1:1:1
    RPE 9 Week 1 5x5 205
    RPE 9 Week 2 5x5 215 +10
    RPE 9 Week 3 6x4
    RPE 9 Week 4 8x3

    Leg Press 3:1:1:1 AccumultionSet
    1x6 1/2/3/4/5/6 pps

    DB Split Squat 2:1:1:1 DropSet
    1x8/fail 25s/15s

 

 

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