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Thread: 2019 Training

  1. #301
    M&S Elite Member antoniovilla9's Avatar
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    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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    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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    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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    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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    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
    • Join Date
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      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

 

 

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