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Thread: 2019 Training

  1. #1
    M&S Senior Member antoniovilla9's Avatar
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    Default 2019 Training

    2019 Training since I cannot find my posts

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

    Mesocycle #9
    Week 1 Day 5

    EZ Curl SuperSet
    3x8-10 20/side

    VBar Pressdown
    3x8-10 130

    DB Incline Concentration Curl SuperSet
    3x10-12 20s

    Cable Kickback
    3x8-10 20

    Hammer Strength Curl SuperSet
    4x10 60

    Diamond Push Ups
    4xFail

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

    Mesocycle #9
    Week 2 Day 1

    DB Seated Curls Pams Up SuperSet
    3x8-10 25s

    VBar Tricep Pushdown
    3x8-10 130

    Cable Hammer Curl SuperSet
    3x10-12 80

    Rope Extension Bent Over
    3x10-12 70

    BB Curl SuperSet
    3x12-15 50

    KB Skull Crusher
    3x12-15 20s

  4. #4
    Seeking Alternatives 0606196t's Avatar
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    Default

    Happened to me too. Asked Doug about it on forum help. Was hoping it was fixed.

  5. #5
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #9
    Week 2 Day 2

    Lat Pulldown 1 Arm
    3x8 75/side

    Rack Pull
    4x6 275

    Pull Ups
    4x8

    Cable Pullover
    3x10 60

    EZ Curls Seated SuperSet
    4x8-10 25

    EZ Curl
    4x8-10 45

  6. #6
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #9
    Week 2 Day 3

    Hammer Strength Chest Press 2:2:1:1
    3x8 75/side

    BB Bench Press
    5x5 185
    Rest 30 sec

    Dips BW
    3xFail

    DB Lateral Raise SuperSet
    4x12-15 15s

    DB Bent Lateral Raise Seated
    4x12-15 10s

    Rope Extension
    7x7 80
    Rest 30 sec

  7. #7
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #9
    Week 2 Day 4

    Lying Leg Curl
    4x15 60

    BB Squat
    3x8 225

    Smith Machine Lunges
    3x15 10/side

    Leg Press
    3x30 3 pps

    DB SLDL
    3x8 75s

  8. #8
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      Ohio
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      246,597

    Default

    Mesocycle #9
    Week 2 Day 5

    EZ Curl SuperSet
    3x8-10 20/side

    VBar Pressdown
    3x8-10 130

    DB Incline Concentration Curl SuperSet
    3x10-12 20s

    Cable Kickback
    3x8-10 20

    Hammer Strength Curl SuperSet
    4x10 60

    Diamond Push Ups
    4xFail

  9. #9
    M&S Senior Member antoniovilla9's Avatar
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      Ohio
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    Default

    Mesocycle #9
    Week 3 Day 1

    DB Seated Curls Pams Up SuperSet
    3x8-10 25s

    VBar Tricep Pushdown
    3x8-10 130

    Cable Hammer Curl SuperSet
    3x10-12 80

    Rope Extension Bent Over
    3x10-12 70

    BB Curl SuperSet
    3x12-15 50

    KB Skull Crusher
    3x12-15 20s

  10. #10
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      246,597

    Default

    Mesocycle #9
    Week 3 Day 2

    Lat Pulldown 1 Arm
    3x8 75/side

    Rack Pull
    4x6 275

    Pull Ups
    4x8

    Cable Pullover
    3x10 60

    EZ Curls Seated SuperSet
    4x8-10 25

    EZ Curl
    4x8-10 45

  11. #11
    M&S Senior Member antoniovilla9's Avatar
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      Ohio
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      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 3 Day 3

    Hammer Strength Chest Press 2:2:1:1
    3x8 75/side

    BB Bench Press
    5x5 185
    Rest 30 sec

    Dips BW
    3xFail

    DB Lateral Raise SuperSet
    4x12-15 15s

    DB Bent Lateral Raise Seated
    4x12-15 10s

    Rope Extension
    7x7 80
    Rest 30 sec

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

    Default

    Mesocycle #9
    Week 3 Day 4

    Lying Leg Curl
    4x15 60

    BB Squat
    3x8 225

    Smith Machine Lunges
    3x15 10/side

    Leg Press
    3x30 3 pps

    DB SLDL
    3x8 75s

  13. #13
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Interesting you can't find the old log. Luckily I have had 0 issues. Contact Customer support they should be able to fix it.
    Lets keep it rolling. You are making great progress
    Team ScoobyPrep

  14. #14
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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    Default

    Mesocycle #9
    Week 3 Day 5

    EZ Curl SuperSet
    3x8-10 20/side

    VBar Pressdown
    3x8-10 130

    DB Incline Concentration Curl SuperSet
    3x10-12 20s

    Cable Kickback
    3x8-10 20

    Hammer Strength Curl SuperSet
    4x10 60

    Diamond Push Ups
    4xFail

  15. #15
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      866
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
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      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 4 Day 1

    DB Seated Curls Pams Up SuperSet
    3x8-10 25s

    VBar Tricep Pushdown
    3x8-10 130

    Cable Hammer Curl SuperSet
    3x10-12 80

    Rope Extension Bent Over
    3x10-12 70

    BB Curl SuperSet
    3x12-15 50

    KB Skull Crusher
    3x12-15 20s

  16. #16
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      866
    • 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 #9
    Week 4 Day 2

    Lat Pulldown 1 Arm
    3x8 75/side

    Rack Pull
    4x6 275

    Pull Ups
    4x8

    Cable Pullover
    3x10 60

    EZ Curls Seated SuperSet
    4x8-10 25

    EZ Curl
    4x8-10 45

  17. #17
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      866
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 4 Day 3

    Hammer Strength Chest Press 2:2:1:1
    3x8 75/side

    BB Bench Press
    5x5 185
    Rest 30 sec

    Dips BW
    3xFail

    DB Lateral Raise SuperSet
    4x12-15 15s

    DB Bent Lateral Raise Seated
    4x12-15 10s

    Rope Extension
    7x7 80
    Rest 30 sec

  18. #18
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      866
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 4 Day 4

    Lying Leg Curl
    4x15 60

    BB Squat
    3x8 225

    Smith Machine Lunges
    3x15 10/side

    Leg Press
    3x30 3 pps

    DB SLDL
    3x8 75s

  19. #19
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      866
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 4 Day 5

    EZ Curl SuperSet
    3x8-10 20/side

    VBar Pressdown
    3x8-10 130

    DB Incline Concentration Curl SuperSet
    3x10-12 20s

    Cable Kickback
    3x8-10 20

    Hammer Strength Curl SuperSet
    4x10 60

    Diamond Push Ups
    4xFail

  20. #20
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      866
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 5 Day 1

    DB Seated Curls Pams Up SuperSet
    3x8-10 25s

    VBar Tricep Pushdown
    3x8-10 130

    Cable Hammer Curl SuperSet
    3x10-12 80

    Rope Extension Bent Over
    3x10-12 70

    BB Curl SuperSet
    3x12-15 50

    KB Skull Crusher
    3x12-15 20s

  21. #21
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      866
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default 2019 Training

    Mesocycle #9
    Week 5 Day 2

    Lat Pulldown 1 Arm
    3x8 75/side

    Rack Pull
    4x6 275

    Pull Ups
    4x8

    Cable Pullover
    3x10 60

    EZ Curls Seated SuperSet
    4x8-10 25

    EZ Curl
    4x8-10 45

  22. #22
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      866
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 5 Day 3

    Hammer Strength Chest Press 2:2:1:1
    3x8 75/side

    BB Bench Press
    5x5 185
    Rest 30 sec

    Dips BW
    3xFail

    DB Lateral Raise SuperSet
    4x12-15 15s

    DB Bent Lateral Raise Seated
    4x12-15 10s

    Rope Extension
    7x7 80
    Rest 30 sec

  23. #23
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      866
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 5 Day 4

    Lying Leg Curl
    4x15 60

    BB Squat
    3x8 225

    Smith Machine Lunges
    3x15 10/side

    Leg Press
    3x30 3 pps

    DB SLDL
    3x8 75s

  24. #24
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      866
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 5 Day 5

    EZ Curl SuperSet
    3x8-10 20/side

    VBar Pressdown
    3x8-10 130

    DB Incline Concentration Curl SuperSet
    3x10-12 20s

    Cable Kickback
    3x8-10 20

    Hammer Strength Curl SuperSet
    4x10 60

    Diamond Push Ups
    4xFail

  25. #25
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      866
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #9
    Week 6 Day 1

    DB Seated Curls Pams Up SuperSet
    3x8-10 25s

    VBar Tricep Pushdown
    3x8-10 140 +10

    Cable Hammer Curl SuperSet
    3x10-12 90 +10

    Rope Extension Bent Over
    3x10-12 80 +10

    BB Curl SuperSet
    3x12-15 50

    KB Skull Crusher
    3x12-15 20s

 

 

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