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Thread: 2019 Training

  1. #226
    M&S Senior Member antoniovilla9's Avatar
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    Mesocycle #14
    Week 6 Day 4

    Cable Crossover 2:1:1:1
    2x15 30

    Smith Machine Low Incline Press 2:1:1:1
    2x12 55/side +5/side

    Cable Lateral Raise 2:1:1:1
    3x10 10

    DB Shoulder Press 2:1:1:1
    2x12 50s

    Cable Pulldown 1 Arm Palms Up 2:1:1:1
    3x12 50

    Hammer Strength Low Row 2:1:1:1
    3x10 100/side

  2. #227
    M&S Senior Member antoniovilla9's Avatar
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    Mesocycle #14
    Week 7 Day 1

    Push Up
    2xFail

    DB Incline Press 2:1:1:1
    Week 5/7 5x5 80s
    Week 6/8 6x4 85s

    Hammer Strength Flat Chest Press 2:1:1:1 RestPause
    1x7/5/3 115/side

    Precor Machine Lateral Raise 2:1:1:1
    1x25 40

    Smith Machine Shoulder Press 2:1:1:1
    2x8 55/side +5

    DB Floor Press 2:1:1:1
    2x6 70s

  3. #228
    M&S Senior Member antoniovilla9's Avatar
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      Ohio
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    Mesocycle #14
    Week 7 Day 2

    Pull Up 2xFail

    DB Row Standing 2:1:1:1
    Week 5/7 5x5 70
    Week 6/8 6x4 75

    Cable Stretcher 2:1:1:1
    2x8 80

    BB Row 1 Arm 2:1:1:1
    1x8 35

    DB Curl Palms Up 3:1:1:1
    3x6 20s

  4. #229
    M&S Senior Member antoniovilla9's Avatar
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      5-10 Years
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    • Location
      Ohio
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      24,658,996
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      246,598

    Default

    Mesocycle #14
    Week 7 Day 3

    Leg Extension 2:1:1:1
    2x10 185 +5

    Lying Leg Curl 2:1:1:1
    2x10 85

    DB SLDL 2:1:1:1
    2x15 60s

    Hammer Strength Squat 2:1:1:1
    Week 5/7 5x5 4 pps
    Week 6/8 6x4 4 + 25 pps

  5. #230
    M&S Senior Member antoniovilla9's Avatar
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      5-10 Years
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      Build Muscle
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    • Location
      Ohio
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      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 7 Day 4

    Cable Crossover 2:1:1:1
    2x15 30

    Smith Machine Low Incline Press 2:1:1:1
    2x12 55/side

    Cable Lateral Raise 2:1:1:1
    3x10 10

    DB Shoulder Press 2:1:1:1
    2x12 50s

    Cable Pulldown 1 Arm Palms Up 2:1:1:1
    3x12 50

    Hammer Strength Low Row 2:1:1:1
    3x10 100/side

  6. #231
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 8 Day 1

    Push Up
    2xFail

    DB Incline Press 2:1:1:1
    Week 5/7 5x5 80s
    Week 6/8 6x4 85s

    Hammer Strength Flat Chest Press 2:1:1:1 RestPause
    1x7/5/3 115/side

    Precor Machine Lateral Raise 2:1:1:1
    1x25 40

    Smith Machine Shoulder Press 2:1:1:1
    2x8 55/side +5

    DB Floor Press 2:1:1:1
    2x6 70s

  7. #232
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 8 Day 2

    Pull Up 2xFail

    DB Row Standing 2:1:1:1
    Week 5/7 5x5 70
    Week 6/8 6x4 75

    Cable Stretcher 2:1:1:1
    2x8 80

    BB Row 1 Arm 2:1:1:1
    1x8 35

    DB Curl Palms Up 3:1:1:1
    3x6 20s

  8. #233
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 8 Day 3

    Leg Extension 2:1:1:1
    2x10 185

    Lying Leg Curl 2:1:1:1
    2x10 85

    DB SLDL 2:1:1:1
    2x15 60s

    Hammer Strength Squat 2:1:1:1
    Week 5/7 5x5 4 pps
    Week 6/8 6x4 4 + 25 pps

  9. #234
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 8 Day 4

    Cable Crossover 2:1:1:1
    2x15 30

    Smith Machine Low Incline Press 2:1:1:1
    2x12 55/side

    Cable Lateral Raise 2:1:1:1
    3x10 10

    DB Shoulder Press 2:1:1:1
    2x12 50s

    Cable Pulldown 1 Arm Palms Up 2:1:1:1
    3x12 50

    Hammer Strength Low Row 2:1:1:1
    3x10 100/side

  10. #235
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 9 Day 1

    Precor Machine Fly 2:1:1:1
    3x10 100

    DB Bench Press 2:1:1:1
    Week 9/11 6x8 80s
    Week 10/12 8x5 85s +5s

    Smith Machine Incline Press 2:1:1:1
    1xfail/fail/fail 3/2/1-25/side DoubleDropSet (28reps)

    Precor Machine Reverse Fly 2:1:1:1
    3x15 50

    DB Lateral Raise 2:1:1:1
    3x8 20s

    VBar Pushdown 2:1:1:1
    2x15 100

    KB Skullcrusher 2:1:1:1
    2x12 25s

  11. #236
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 9 Day 2

    VBar Cable Row 2:1:1:1
    2x10 120

    DB Stoppani Row 2:1:1:1
    Week 9/11 6x6 75
    Week 10/12 8x5 80

    Pull Up Assisted
    2xfail

    Smith Machine Row 2:1:1:1
    2x10 55/side

    Barbell Curl 21s 3:1:1:1
    3x21 30

  12. #237
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 9 Day 3

    Lying Leg Curl 2:1:1:1
    1x8/8/8 90/70/50 DoubleDropSet

    BB Squat 2:1:1:1
    Week 9/11 8x5 225
    Week 10/12 10x10 135

    Leg Press 2:1:1:1
    1x8-10 6pps AccumulationSet

    Leg Extension 2:1:1:1
    3x10 190

  13. #238
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 9 Day 4

    DB Fly 2:1:1:1
    3x12 30s

    DB Bench Press 2:1:1:1
    Week 9/11 6x10 70s
    Week 10/12 5x15 65s

    Smith Machine Low Incline Press 2:1:1:1
    2x12 55/side

    DB Bent Rear Delt Raise 2:1:1:1
    3x20 10s

    DB 6 Way Raise
    3x10 5s

    Rope Dual Pushdown 2:1:1:1
    3x15 60

    Smith Machine Close Grip Press 2:1:1:1
    3x10 50/side

  14. #239
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 9 Day 5

    Straight Bar High Row 2:1:1:1
    2x10 90

    DB Row 2:1:1:1
    Week 9/11 8x10 65
    Week10/12 5x20 55

    Lat Pulldown Close Grip 2:1:1:1
    2x12 100

    Hyperextension
    3xfail

    DB Hammer Curl 3:1:1:1
    3x15 20s

  15. #240
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 10 Day 1

    Precor Machine Fly 2:1:1:1
    3x10 100

    DB Bench Press 2:1:1:1
    Week 9/11 6x8 80s
    Week 10/12 8x5 85s +5s

    Smith Machine Incline Press 2:1:1:1
    1xfail/fail/fail 3/2/1-25/side DoubleDropSet (31 +3 reps)

    Precor Machine Reverse Fly 2:1:1:1
    3x15 50

    DB Lateral Raise 2:1:1:1
    3x8 20s

    VBar Pushdown 2:1:1:1
    2x15 100

    KB Skullcrusher 2:1:1:1
    2x12 25s

  16. #241
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 10 Day 2

    VBar Cable Row 2:1:1:1
    2x10 120

    DB Stoppani Row 2:1:1:1
    Week 9/11 6x6 75
    Week 10/12 8x5 80 +5

    Pull Up Assisted
    2xfail

    Smith Machine Row 2:1:1:1
    2x10 55/side

    Barbell Curl 21s 3:1:1:1
    3x21 30

  17. #242
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 10 Day 3

    Lying Leg Curl 2:1:1:1
    1x8/8/8 90/70/50 DoubleDropSet

    BB Squat 2:1:1:1
    Week 9/11 8x5 225
    Week 10/12 10x10 135

    Leg Press 2:1:1:1
    1x8-10 6pps AccumulationSet

    Leg Extension 2:1:1:1
    3x10 180

  18. #243
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 10 Day 4

    DB Fly 2:1:1:1
    3x12 30s

    DB Bench Press 2:1:1:1
    Week 9/11 6x10 70s
    Week 10/12 5x15 65s

    Smith Machine Low Incline Press 2:1:1:1
    2x12 55/side +2.5

    DB Bent Rear Delt Raise 2:1:1:1
    3x20 10s

    DB 6 Way Raise
    3x10 5s

    Rope Dual Pushdown 2:1:1:1
    3x15 60

    Smith Machine Close Grip Press 2:1:1:1
    3x10 52.5/side +2.5

  19. #244
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 10 Day 5

    Straight Bar High Row 2:1:1:1
    2x10 100 +10

    DB Row 2:1:1:1
    Week 9/11 8x10 65
    Week10/12 5x20 55

    Lat Pulldown Close Grip 2:1:1:1
    2x12 100

    Hyperextension
    3xfail

    DB Hammer Curl 3:1:1:1
    3x15 20s

  20. #245
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 11 Day 1

    Precor Machine Fly 2:1:1:1
    3x10 105 +5

    DB Bench Press 2:1:1:1
    Week 9/11 6x8 80s
    Week 10/12 8x5 85s +5s

    Smith Machine Incline Press 2:1:1:1
    1xfail/fail/fail 3/2/1-25/side DoubleDropSet (34 +3 reps)

    Precor Machine Reverse Fly 2:1:1:1
    3x15 50

    DB Lateral Raise 2:1:1:1
    3x8 20s

    VBar Pushdown 2:1:1:1
    2x15 100

    KB Skullcrusher 2:1:1:1
    2x12 25s

  21. #246
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 11 Day 2

    VBar Cable Row 2:1:1:1
    2x10 120

    DB Stoppani Row 2:1:1:1
    Week 9/11 6x6 75
    Week 10/12 8x5 80 +5

    Pull Up Assisted
    2xfail

    Smith Machine Row 2:1:1:1
    2x10 55/side

    Barbell Curl 21s 3:1:1:1
    3x21 30

  22. #247
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 11 Day 3

    Lying Leg Curl 2:1:1:1
    1x8/8/8 90/70/50 DoubleDropSet

    BB Squat 2:1:1:1
    Week 9/11 8x5 230 +5
    Week 10/12 10x10 135

    Leg Press 2:1:1:1
    1x8-10 6pps AccumulationSet

    Leg Extension 2:1:1:1
    3x10 180

  23. #248
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 11 Day 4

    DB Fly 2:1:1:1
    3x12 30s

    DB Bench Press 2:1:1:1
    Week 9/11 6x10 70s
    Week 10/12 5x15 65s

    Smith Machine Low Incline Press 2:1:1:1
    2x12 57.5/side +2.5

    DB Bent Rear Delt Raise 2:1:1:1
    3x20 10s

    DB 6 Way Raise
    3x10 5s

    Rope Dual Pushdown 2:1:1:1
    3x15 60

    Smith Machine Close Grip Press 2:1:1:1
    3x10 52.5/side +2.5

  24. #249
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 11 Day 5

    Straight Bar High Row 2:1:1:1
    2x10 100

    DB Row 2:1:1:1
    Week 9/11 8x10 65
    Week10/12 5x20 55

    Lat Pulldown Close Grip 2:1:1:1
    2x12 100

    Hyperextension
    3xfail

    DB Hammer Curl 3:1:1:1
    3x15 20s

  25. #250
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 12 Day 1

    Precor Machine Fly 2:1:1:1
    3x10 105

    DB Bench Press 2:1:1:1
    Week 9/11 6x8 80s
    Week 10/12 8x5 85s +5s

    Smith Machine Incline Press 2:1:1:1
    1xfail/fail/fail 3/2/1-25/side DoubleDropSet (38 +4 reps)

    Precor Machine Reverse Fly 2:1:1:1
    3x15 50

    DB Lateral Raise 2:1:1:1
    3x8 20s

    VBar Pushdown 2:1:1:1
    2x15 100

    KB Skullcrusher 2:1:1:1
    2x12 25s

 

 

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