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Thread: 2019 Training

  1. #76
    M&S Senior Member antoniovilla9's Avatar
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    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

  2. #77
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      840
    • Years Exp
      5-10 Years
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      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 1 Day 5

    Cable Reverse Pulldown Dual Pulley
    3x10 90

    Smith Machine Deadstop Row
    3x8 75/side

    DB Shrugs 1:1:1:2
    3x10 100s

    Hyperextension
    3xfail

  3. #78
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 2 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

  4. #79
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 2 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 92.5/side +2.5

    DB SLDL
    3x25 50s

  5. #80
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default 2019 Training

    Mesocycle #11
    Week 2 Day 3

    Hammer Strength Chest Press ClusterSet
    1x30 75/side +2.5

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

    DB Incline Press 2:1:1:1
    3x10 50s

    Stretch Push Up
    3xfail

    Reverse Pec Deck
    3x20 60

    DB Lateral Raise
    3x12 20s

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

    Lat Pulldown 2:1:1:1
    4x15 70
    Last edited by antoniovilla9; 06-04-2019 at 04:27 AM.

  6. #81
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 2 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

  7. #82
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 2 Day 5

    Cable Reverse Pulldown Dual Pulley
    3x10 90

    Smith Machine Deadstop Row
    3x8 75/side

    DB Shrugs 1:1:1:2
    3x10 100s

    Hyperextension
    3xfail

  8. #83
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 3 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

  9. #84
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default 2019 Training

    Mesocycle #11
    Week 3 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 95/side +2.5

    DB SLDL
    3x25 50s

  10. #85
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 3 Day 3

    Hammer Strength Chest Press ClusterSet
    1x30 75/side

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

    DB Incline Press 2:1:1:1
    3x10 50s

    Stretch Push Up
    3xfail

    Reverse Pec Deck
    3x20 60 +5

    DB Lateral Raise
    3x12 20s

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

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

  11. #86
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 3 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

  12. #87
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 3 Day 5

    Cable Reverse Pulldown Dual Pulley
    3x10 90

    Smith Machine Deadstop Row
    3x8 75/side

    DB Shrugs 1:1:1:2
    3x10 100s

    Hyperextension
    3xfail

  13. #88
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 4 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

  14. #89
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 4 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 100/side +5

    DB SLDL
    3x25 50s

  15. #90
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 4 Day 3

    Hammer Strength Chest Press ClusterSet
    1x30 75/side

    Precor Machine Fly
    1x10/fail/fail 115/95/75 TripleDropSet

    DB Incline Press 2:1:1:1
    3x10 50s

    Stretch Push Up
    3xfail

    Reverse Pec Deck
    3x20 60

    DB Lateral Raise
    3x12 20s

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

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

  16. #91
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 4 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

  17. #92
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 4 Day 5

    Cable Reverse Pulldown Dual Pulley
    3x10 90

    Smith Machine Deadstop Row
    3x8 75/side

    DB Shrugs 1:1:1:2
    3x10 100s

    Hyperextension
    3xfail

  18. #93
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 5 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

  19. #94
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 5 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 100/side

    DB SLDL
    3x25 50s

  20. #95
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 5 Day 3

    Hammer Strength Chest Press ClusterSet
    1x30 75/side

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

    DB Incline Press 2:1:1:1
    3x10 50s

    Stretch Push Up
    3xfail

    Reverse Pec Deck
    3x20 60

    DB Lateral Raise
    3x12 20s

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

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

  21. #96
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 5 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

  22. #97
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 5 Day 5

    Cable Reverse Pulldown Dual Pulley
    3x10 90

    Smith Machine Deadstop Row
    3x8 75/side

    DB Shrugs 1:1:1:2
    3x10 100s

    Hyperextension
    3xfail

  23. #98
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 6 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

  24. #99
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 6 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 100/side

    DB SLDL
    3x25 50s

  25. #100
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      840
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #11
    Week 6 Day 3

    Hammer Strength Chest Press ClusterSet
    1x30 75/side

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

    DB Incline Press 2:1:1:1
    3x10 50s

    Stretch Push Up
    3xfail

    Reverse Pec Deck
    3x20 60

    DB Lateral Raise
    3x12 20s

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

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

 

 

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