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Thread: 2019 Training

  1. #251
    M&S Senior Member antoniovilla9's Avatar
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    Mesocycle #14
    Week 12 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

  2. #252
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #14
    Week 12 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
    Week 10/12 10x10 135

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

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

  3. #253
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #14
    Week 12 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

    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 55/side +2.5

  4. #254
    M&S Senior Member antoniovilla9's Avatar
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      5-10 Years
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      Ohio
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    Default

    Mesocycle #14
    Week 12 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

  5. #255
    M&S Senior Member antoniovilla9's Avatar
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      5-10 Years
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      Ohio
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      24,658,996
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    Default

    Mesocycle #14
    Week 13 Day 1

    Push Up
    3xfail

    DB Incline Press 2:1:1:1
    Week 13/15 6x8 75s
    Week 14/16 8x5 80s +5

    Bench Press 2:1:1:1
    2x6 225

    Cable Lateral Raise 2:1:1:1
    2x15 10

    Smith Machine Shoulder Press 2:1:1:1
    3x8 60/side

    DB Floor Press 2:1:1:1
    3x6 85s

    Close Grip Bench Press 2:1:1:1
    3x12 135

  6. #256
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      994
    • Years Exp
      5-10 Years
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      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,598

    Default

    Mesocycle #14
    Week 13 Day 2

    Pull Up Assisted
    40 reps RestPause

    DB Standing Row 2:1:1:1
    RPE 9 Week 13/15 6x8 80
    RPE 9 Week 14/16 7x10 75

    Cable Stretcher 2:1:1:1
    RPE 9 3x8 80

    TBar Row 2:1:1:1
    RPE 9 3x10 100

    Cable Curl 1-Arm 3:1:1:1
    RPE 8 5x8 20

  7. #257
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      994
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
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      246,598

    Default

    Mesocycle #13
    Week 13 Day 3

    GiantSet
    DB Lunge 2:1:1:1
    5x8-10 20s

    Lying Leg Curl 2:1:1:1
    5x8-10 75

    Hack Squat 2:1:1:1
    5x8-10 70

    Leg Press 2:1:1:1
    5x8-10 4pps

  8. #258
    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 13 Day 4

    Cable Low Crossover 2:1:1:1
    2x15 20

    DB Incline Press 2:1:1:1
    Week 13/15 6x12 65s
    Week 14/16 8x10 70s +5s

    Hammer Strength Flat Chest Press 2:1:1:1
    1x7/5/3 125/side RestPause

    DB Lateral Raise Partials 2:1:1:1
    3x10 40s

    Hammer Strength Shoulder Press Reverse 2:1:1:1
    2x12 55/side

    Smith Machine Close Grip Press 2:1:1:1
    3x12 55/side

    Diamond Push Up
    3xfail

  9. #259
    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 13 Day 5

    BB Row 1-Arm 2:1:1:1
    3x10 40

    TBar Row 2:1:1:1
    Week 13/15 6x15 70
    Week 14/16 10x10 80

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

    Hammer Strength Low Row 2:1:1:1
    1x8/fail/fail 45/70/95/side AccumulationSet

    DB Incline Curls 3:1:1:1
    3x10 15s +20 sec iso tension

  10. #260
    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 14 Day 1

    Push Up
    3xfail

    DB Incline Press 2:1:1:1
    Week 13/15 6x8 80s +5
    Week 14/16 8x5 85s +5

    Bench Press 2:1:1:1
    2x6 230 +5

    Cable Lateral Raise 2:1:1:1
    2x15 10

    Smith Machine Shoulder Press 2:1:1:1
    3x8 60/side

    DB Floor Press 2:1:1:1
    3x6 85s

    Close Grip Bench Press 2:1:1:1
    3x12 135

  11. #261
    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 14 Day 2

    Pull Up Assisted
    40 reps RestPause

    DB Standing Row 2:1:1:1
    RPE 9 Week 13/15 6x8 80
    RPE 9 Week 14/16 7x10 75

    Cable Stretcher 2:1:1:1
    RPE 9 3x8 80

    TBar Row 2:1:1:1
    RPE 9 3x10 100

    Cable Curl 1-Arm 3:1:1:1
    RPE 8 5x8 20

  12. #262
    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 #13
    Week 14 Day 3

    GiantSet
    DB Lunge 2:1:1:1
    5x8-10 20s

    Lying Leg Curl 2:1:1:1
    5x8-10 75

    Hack Squat 2:1:1:1
    5x8-10 70

    Leg Press 2:1:1:1
    5x8-10 4pps

  13. #263
    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 14 Day 4

    Cable Low Crossover 2:1:1:1
    2x15 20

    DB Incline Press 2:1:1:1
    Week 13/15 6x12 65s
    Week 14/16 8x10 70s +5s

    Hammer Strength Flat Chest Press 2:1:1:1
    1x7/5/3 125/side RestPause

    DB Lateral Raise Partials 2:1:1:1
    3x10 40s

    Hammer Strength Shoulder Press Reverse 2:1:1:1
    2x12 55/side

    Smith Machine Close Grip Press 2:1:1:1
    3x12 55/side

    Diamond Push Up
    3xfail

  14. #264
    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 14 Day 5

    BB Row 1-Arm 2:1:1:1
    3x10 40

    TBar Row 2:1:1:1
    Week 13/15 6x15 70
    Week 14/16 10x10 80

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

    Hammer Strength Low Row 2:1:1:1
    1x8/fail/fail 45/70/95/side AccumulationSet

    DB Incline Curls 3:1:1:1
    3x10 15s +20 sec iso tension

  15. #265
    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 15 Day 1

    Push Up
    3xfail

    DB Incline Press 2:1:1:1
    Week 13/15 6x8 80s +5
    Week 14/16 8x5 85s +5

    Bench Press 2:1:1:1
    2x6 230

    Cable Lateral Raise 2:1:1:1
    2x15 10

    Smith Machine Shoulder Press 2:1:1:1
    3x8 60/side

    DB Floor Press 2:1:1:1
    3x6 85s

    Close Grip Bench Press 2:1:1:1
    3x12 135

  16. #266
    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 15 Day 2

    Pull Up Assisted
    40 reps RestPause

    DB Standing Row 2:1:1:1
    RPE 9 Week 13/15 6x8 80
    RPE 9 Week 14/16 7x10 75

    Cable Stretcher 2:1:1:1
    RPE 9 3x8 80

    TBar Row 2:1:1:1
    RPE 9 3x10 100

    Cable Curl 1-Arm 3:1:1:1
    RPE 8 5x8 20

  17. #267
    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 #13
    Week 15 Day 3

    GiantSet
    DB Lunge 2:1:1:1
    5x8-10 20s

    Lying Leg Curl 2:1:1:1
    5x8-10 75

    Hack Squat 2:1:1:1
    5x8-10 70

    Leg Press 2:1:1:1
    5x8-10 4pps

  18. #268
    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 15 Day 4

    Cable Low Crossover 2:1:1:1
    2x15 20

    DB Incline Press 2:1:1:1
    Week 13/15 6x12 65s
    Week 14/16 8x10 70s +5s

    Hammer Strength Flat Chest Press 2:1:1:1
    1x7/5/3 125/side RestPause

    DB Lateral Raise Partials 2:1:1:1
    3x10 40s

    Hammer Strength Shoulder Press Reverse 2:1:1:1
    2x12 55/side

    Smith Machine Close Grip Press 2:1:1:1
    3x12 55/side

    Diamond Push Up
    3xfail

  19. #269
    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 16 Day 1

    Push Up
    3xfail

    DB Incline Press 2:1:1:1
    Week 13/15 6x8 80s
    Week 14/16 8x5 85s

    Bench Press 2:1:1:1
    2x6 230

    Cable Lateral Raise 2:1:1:1
    2x15 10

    Smith Machine Shoulder Press 2:1:1:1
    3x8 60/side

    DB Floor Press 2:1:1:1
    3x6 85s

    Close Grip Bench Press 2:1:1:1
    3x12 135

  20. #270
    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 16 Day 2

    Pull Up Assisted
    40 reps RestPause

    DB Standing Row 2:1:1:1
    RPE 9 Week 13/15 6x8 80
    RPE 9 Week 14/16 7x10 75

    Cable Stretcher 2:1:1:1
    RPE 9 3x8 80

    TBar Row 2:1:1:1
    RPE 9 3x10 100

    Cable Curl 1-Arm 3:1:1:1
    RPE 8 5x8 20

 

 

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