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Thread: 2019 Training

  1. #176
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #13
    Week 6 Day 3

    Cable Crossover 2:1:1:1
    2x12 30

    DB Decline Press 2:1:1:1
    1x10/6/4 80s RestPause

    Precor Machine Fly 2:1:1:1
    2x15 75

    DB Shoulder Press 2:1:1:1
    3x12 50s

    DB Front Raise 2:1:1:1
    1x12/10/8 15s RestPause

    VBar Pushdown 2:1:1:1
    7x7 100

  2. #177
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #13
    Week 6 Day 4

    EZ Bar Row 2:1:1:1
    2x12 25/side

    DB Row 2:1:1:1
    1x8/6/6 60 RestPause

    Lat Pulldown Wide Grip 2:1:1:1
    2x10 120

    Meadows Row 2:1:1:1
    3x8 35

    Cable Hammer Curl 3:1:1:1
    7x7 70

  3. #178
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #13
    Week 7 Day 1

    DB Incline Press 2:1:1:1
    3x10 70s

    Smith Machine Incline Press 2:1:1:1
    1x7/5/3 75/side RestPause

    Hammer Strength Low Row 2:1:1:1
    2x12 75/side

    Precor Machine Lateral Raise 2:1:1:1
    1x7/5/3 75 RestPause

    DB Rear Delt Swings
    3x30 20s

    DB Curl 3:1:1:1
    5x8 25s

  4. #179
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #13
    Week 7 Day 2

    Leg Extension 2:1:1:1
    3x15 100

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 AccumulationSet

    DB Lunge
    1x15/10/10/5 20s RestPause

    DB Squat 3:1:2:1
    3x15 35

  5. #180
    M&S Senior Member antoniovilla9's Avatar
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      Ohio
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      24,658,996
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      246,597

    Default

    Mesocycle #13
    Week 7 Day 3

    Cable Crossover 2:1:1:1
    2x12 30

    DB Decline Press 2:1:1:1
    1x10/6/4 80s RestPause

    Precor Machine Fly 2:1:1:1
    2x15 75

    DB Shoulder Press 2:1:1:1
    3x12 50s

    DB Front Raise 2:1:1:1
    1x12/10/8 15s RestPause

    VBar Pushdown 2:1:1:1
    7x7 100

  6. #181
    M&S Senior Member antoniovilla9's Avatar
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      Ohio
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      24,658,996
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      246,597

    Default

    Mesocycle #13
    Week 7 Day 4

    EZ Bar Row 2:1:1:1
    2x12 25/side

    DB Row 2:1:1:1
    1x8/6/6 60 RestPause

    Lat Pulldown Wide Grip 2:1:1:1
    2x10 120

    Meadows Row 2:1:1:1
    3x8 35

    Cable Hammer Curl 3:1:1:1
    7x7 70

  7. #182
    M&S Senior Member antoniovilla9's Avatar
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      246,597

    Default

    Mesocycle #13
    Week 8 Day 1

    DB Incline Press 2:1:1:1
    3x10 70s

    Smith Machine Incline Press 2:1:1:1
    1x7/5/3 75/side RestPause

    Hammer Strength Low Row 2:1:1:1
    2x12 75/side

    Precor Machine Lateral Raise 2:1:1:1
    1x7/5/3 75 RestPause

    DB Rear Delt Swings
    3x30 20s

    DB Curl 3:1:1:1
    5x8 25s

  8. #183
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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    • Years Exp
      5-10 Years
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      Build Muscle
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    • Location
      Ohio
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      24,658,996
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      246,597

    Default

    Mesocycle #13
    Week 8 Day 2

    Leg Extension 2:1:1:1
    3x15 100

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 AccumulationSet

    DB Lunge
    1x15/10/10/5 20s RestPause

    DB Squat 3:1:2:1
    3x15

  9. #184
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 8 Day 3

    Cable Crossover 2:1:1:1
    2x12 30

    DB Decline Press 2:1:1:1
    1x10/6/4 80s RestPause

    Precor Machine Fly 2:1:1:1
    2x15 75

    DB Shoulder Press 2:1:1:1
    3x12 50s

    DB Front Raise 2:1:1:1
    1x12/10/8 15s RestPause

    VBar Pushdown 2:1:1:1
    7x7 100

  10. #185
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 8 Day 4

    EZ Bar Row 2:1:1:1
    2x12 25/side

    DB Row 2:1:1:1
    1x8/6/6 60 RestPause

    Lat Pulldown Wide Grip 2:1:1:1
    2x10 120

    Meadows Row 2:1:1:1
    3x8 35

    Cable Hammer Curl 3:1:1:1
    7x7 70

  11. #186
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 9 Day 1

    Precor Machine Rear Delt Fly 2:1:1:1
    2x25 50

    Hammer Strength Shoulder Press 2:1:1:1
    1x7/5/3 RestPause 60/side

    Pinwheel Curl 2:1:1:1 SuperSet
    3x12 20s

    Cable Overhead Extension 2:1:1:1
    3x12 60

    DB Bench Press
    5x8 80s

    Seated Cable Row 1-Arm
    5x8 40

  12. #187
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      Build Muscle
    • Gender
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    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 9 Day 2

    GiantSet
    DB Lunges 2:1:1:1
    4x16 20s

    Leg Press2:1:1:1
    4x8-10 6 plates/side

    Lying Leg Curl 2:1:1:1
    4x10-12 70

    Hack Squat 3:1:2:1
    4x6-8 70/side

  13. #188
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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    • Years Exp
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    • Goal
      Build Muscle
    • Gender
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    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 9 Day 3

    GiantSet
    Hammer Strength Press 2:1:1:1
    3x10 90/side

    Bodyweight Dips 2:1:1:1
    3x10

    Cable Crossover 2:1:1:1
    3x10 30

    DB Bent Rear Delt Raise 2:1:1:1 SuperSet
    3x15 10s

    DB Lateral Raise 2:1:1:1
    3x10 15s

    Cable Dual Handle Pushdowns
    RPE 9 5x10 70

  14. #189
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 9 Day 4

    Lat Pulldown 1-Arm 2:1:1:1 RestPause
    1x8/4/3 50

    Rack Pulls 2:1:1:1
    3x8 225

    TBar Row 2:1:1:1
    2x10 100

    Lat Pulldown Wide Grip 2:1:1:1 +10 sec stretch
    3x8 110

    DB Incline Concentration Curl 3:1:1:1
    4x12 15s

  15. #190
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 9 Day 4

    Lat Pulldown 1-Arm 2:1:1:1 RestPause
    RPE 8 1x8/4/3

    Rack Pulls 2:1:1:1
    RPE 9 3x8

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

    Lat Pulldown Wide Grip 2:1:1:1 +10 sec stretch
    RPE 9 3x8

    DB Incline Concentration Curl 3:1:1:1
    RPE 8 4x12 20s

  16. #191
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 10 Day 1

    Precor Machine Rear Delt Fly 2:1:1:1
    2x25 50

    Hammer Strength Shoulder Press 2:1:1:1
    1x7/5/3 RestPause 60/side

    Pinwheel Curl 2:1:1:1 SuperSet
    3x12 20s

    Cable Overhead Extension 2:1:1:1
    3x12 60

    DB Bench Press
    5x8 80s

    Seated Cable Row 1-Arm
    5x8 40

  17. #192
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default 2019 Training

    Mesocycle #13
    Week 10 Day 2

    GiantSet
    DB Lunges 2:1:1:1
    4x16 20s

    Leg Press2:1:1:1
    4x8-10 6 plates/side

    Lying Leg Curl 2:1:1:1
    4x10-12 70

    Hack Squat 3:1:2:1
    4x6-8 70/side

  18. #193
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 10 Day 3

    GiantSet
    Hammer Strength Press 2:1:1:1
    3x10 90/side

    Bodyweight Dips 2:1:1:1
    3x10

    Cable Crossover 2:1:1:1
    3x10 30

    DB Bent Rear Delt Raise 2:1:1:1 SuperSet
    3x15 10s

    DB Lateral Raise 2:1:1:1
    3x10 15s

    Cable Dual Handle Pushdowns
    RPE 9 5x10 70

  19. #194
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 10 Day 4

    Lat Pulldown 1-Arm 2:1:1:1 RestPause
    RPE 8 1x8/4/3

    Rack Pulls 2:1:1:1
    RPE 9 3x8

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

    Lat Pulldown Wide Grip 2:1:1:1 +10 sec stretch
    RPE 9 3x8

    DB Incline Concentration Curl 3:1:1:1
    RPE 8 4x12 20s

  20. #195
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 11 Day 1

    Precor Machine Rear Delt Fly 2:1:1:1
    2x25 50

    Hammer Strength Shoulder Press 2:1:1:1
    1x7/5/3 RestPause 60/side

    Pinwheel Curl 2:1:1:1 SuperSet
    3x12 20s

    Cable Overhead Extension 2:1:1:1
    3x12 60

    DB Bench Press
    5x8 80s

    Seated Cable Row 1-Arm
    5x8 40

  21. #196
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 11 Day 2

    GiantSet
    DB Lunges 2:1:1:1
    4x16 20s

    Leg Press2:1:1:1
    4x8-10 6 plates/side

    Lying Leg Curl 2:1:1:1
    4x10-12 70

    Hack Squat 3:1:2:1
    4x6-8 70/side

  22. #197
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 11 Day 3

    GiantSet
    Hammer Strength Press 2:1:1:1
    3x10 90/side

    Bodyweight Dips 2:1:1:1
    3x10

    Cable Crossover 2:1:1:1
    3x10 30

    DB Bent Rear Delt Raise 2:1:1:1 SuperSet
    3x15 10s

    DB Lateral Raise 2:1:1:1
    3x10 15s

    Cable Dual Handle Pushdowns
    RPE 9 5x10 70

  23. #198
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 11 Day 4

    Lat Pulldown 1-Arm 2:1:1:1 RestPause
    RPE 8 1x8/4/3

    Rack Pulls 2:1:1:1
    RPE 9 3x8

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

    Lat Pulldown Wide Grip 2:1:1:1 +10 sec stretch
    RPE 9 3x8

    DB Incline Concentration Curl 3:1:1:1
    RPE 8 4x12 20s

  24. #199
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 12 Day 1

    Precor Machine Rear Delt Fly 2:1:1:1
    2x25 50

    Hammer Strength Shoulder Press 2:1:1:1
    1x7/5/3 RestPause 60/side

    Pinwheel Curl 2:1:1:1 SuperSet
    3x12 20s

    Cable Overhead Extension 2:1:1:1
    3x12 60

    DB Bench Press
    5x8 80s

    Seated Cable Row 1-Arm
    5x8 40

  25. #200
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      931
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 12 Day 2

    GiantSet
    DB Lunges 2:1:1:1
    4x16 20s

    Leg Press2:1:1:1
    4x8-10 6 plates/side

    Lying Leg Curl 2:1:1:1
    4x10-12 70

    Hack Squat 3:1:2:1
    4x6-8 70/side

 

 

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