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Thread: 2019 Training

  1. #276
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #15
    Week 1 Day 4

    BB Curl 2:1:1:1
    3x10 70

    Rope Hammer Curl 3:1:1:1
    3x12 80

    DB Incline Concentration Curls 3:1:1:1
    3x15 15s

    Push Down Dual Handle 2:1:1:1
    3x10 80

    Rope Pushdown 2:1:1:1
    3x12 90

    EZ Bar Floor Skullcrusher 2:1:1:1
    3x15 20/side

  2. #277
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #15
    Week 2 Day 1

    Lying Leg Curl 2:1:1:1 DoubleDropSet
    1xfail/fail/fail 100/80/65

    BB Squat 2:1:1:1
    Week 1 3x8 235
    Week 2 3x8 240 +5
    Week 3 3x10
    Week 4 3x10

    Leg Press 2:1:1:1 RestPause
    1x20 5/pps

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

  3. #278
    M&S Elite Member antoniovilla9's Avatar
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    Default 2019 Training

    Mesocycle #15
    Week 2 Day 2

    DB Row 2:1:1:1
    Week 1 3x8 60
    Week 2 3x8 65 +5
    Week 3 3x10
    Week 4 3x10

    Pull Up Assisted 2:1:1:1
    Week 1 3xfail
    Week 2 3xfail
    Week 3 3xfail
    Week 4 3xfail

    DB Pullover 2:1:1:1
    2x10 45

    Pulldown 1-Arm Supinated RestPause
    1x15 60

    Back Extension 2:1:1:1
    2xfail

  4. #279
    M&S Elite Member antoniovilla9's Avatar
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,599

    Default 2019 Training

    Mesocycle #15
    Week 2 Day 3

    DB Bench Press 2:1:1:1
    Week 1 3x8 90s
    Week 2 3x8 95s +5
    Week 3 3x10
    Week 4 3x10

    Smith Machine Incline Press 2:1:1:1
    1x8 85/side +2.5

    Stretch Push Up
    3xfail

    Precor Machine Rear Delt Fly 2:1:1:1 SuperSet
    3x20 50

    Precor Machine Lateral Raise 2:1:1:1
    3x20 40

  5. #280
    M&S Elite Member antoniovilla9's Avatar
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      Feb 2016
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      Ohio
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      246,599

    Default

    Mesocycle #15
    Week 2 Day 4

    BB Curl 2:1:1:1
    3x10 70

    Rope Hammer Curl 3:1:1:1
    3x12 80

    DB Incline Concentration Curls 3:1:1:1
    3x15 15s

    Push Down Dual Handle 2:1:1:1
    3x10 80

    Rope Pushdown 2:1:1:1
    3x12 90

    EZ Bar Floor Skullcrusher 2:1:1:1
    3x15 20/side

  6. #281
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      1,008
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      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,599

    Default

    Mesocycle #15
    Week 3 Day 1

    Lying Leg Curl 2:1:1:1 DoubleDropSet
    1xfail/fail/fail 100/80/65

    BB Squat 2:1:1:1
    Week 1 3x8 235
    Week 2 3x8 240 +5
    Week 3 3x10 240 +2 reps
    Week 4 3x10

    Leg Press 2:1:1:1 RestPause
    1x20 5/pps

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

  7. #282
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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    Default

    Mesocycle #15
    Week 3 Day 2

    DB Row 2:1:1:1
    Week 1 3x8 60
    Week 2 3x8 65 +5
    Week 3 3x10 65 +2 reps
    Week 4 3x10

    Pull Up Assisted 2:1:1:1
    Week 1 3xfail
    Week 2 3xfail
    Week 3 3xfail
    Week 4 3xfail

    DB Pullover 2:1:1:1
    2x10 45

    Pulldown 1-Arm Supinated RestPause
    1x15 60

    Back Extension 2:1:1:1
    2xfail

  8. #283
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #15
    Week 3 Day 3

    DB Bench Press 2:1:1:1
    Week 1 3x8 90s
    Week 2 3x8 95s +5
    Week 3 3x10 95s +2 reps
    Week 4 3x10

    Smith Machine Incline Press 2:1:1:1
    1x8 87.5/side +2.5

    Stretch Push Up
    3xfail

    Precor Machine Rear Delt Fly 2:1:1:1 SuperSet
    3x20 50

    Precor Machine Lateral Raise 2:1:1:1
    3x20 40

  9. #284
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      Build Muscle
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      Ohio
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      24,658,996
    • Rep Power
      246,599

    Default

    Mesocycle #15
    Week 3 Day 4

    BB Curl 2:1:1:1
    3x10 70

    Rope Hammer Curl 3:1:1:1
    3x12 80

    DB Incline Concentration Curls 3:1:1:1
    3x15 15s

    Push Down Dual Handle 2:1:1:1
    3x10 80

    Rope Pushdown 2:1:1:1
    3x12 90

    EZ Bar Floor Skullcrusher 2:1:1:1
    3x15 20/side

  10. #285
    Frequent Poster Jeanice's Avatar
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    Default

    Just started to follow this thread! Looks like your gym is still open...Nice work!
    Visit my YouTube ==> https://www.youtube.com/channel/UCvrdujellDqRGpriOHgpsXA
    Visit my Blog ==> http://www.trainwithjaynice.com

 

 

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