MEMBER LOGIN

Page 9 of 9 FirstFirst ... 789
Results 201 to 216 of 216

Thread: 2019 Training

  1. #201
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • 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 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

  2. #202
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • 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 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

  3. #203
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 1 Day 1

    Precor Machine Fly 2:1:1:1
    2x10 90

    DB Bench Press 2:1:1:1
    Week 1/3 3x8 85s
    Week 2/4 4x6 90s

    Smith Machine Incline Press 2:1:1:1
    2x8 75/side

    DB Rear Delt Fly 2:1:1:1
    2x20 5s

    DB Lateral Raise 2:1:1:1
    2x8 20s

    Dual Handle Pushdown 2:1:1:1
    2x12 70

    Kettleball Skullcrusher 2:1:1:1
    2x10 20s

  4. #204
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 1 Day 2

    Cable Low Row 1-Arm 2:1:1:1
    2x8 40

    DB Jim Stoppani Row 2:1:1:1
    Week 1/3 3x6 60s
    Week 2/4 4x8 55s

    Lat Pulldown Wide Grip 2:1:1:1
    2x10 90

    DB Incline Braced Row 2:1:1:1
    2x12 30s

    BB Curl 21s 3:1:1:1
    2x21 30

  5. #205
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default 2019 Training

    Mesocycle #14
    Week 1 Day 3

    Goblet Squat 2:1:1:1
    1x20 30

    BB Squat 2:1:1:1
    Week 1/3 3x6 225
    Week 2/4 4x8 215

    Leg Press 2:1:1:1 DoubleDropSet
    1x10/10/10 6/4/2 pps

    Lying Leg Curl 2:1:1:1 AccumulationSet
    1x8/8/6 40/60/80

  6. #206
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 1 Day 4

    DB Fly 2:1:1:1
    2x12 25s

    DB Bench Press 2:1:1:1
    Week 1/3 4x4 95s
    Week 2/4 5x3 100s

    Cable Vbar Low Row 2:1:1:1
    2x10 80

    DB Row
    Week 1/3 4x4 65
    Week 2/4 5x3 70

    DB Standing Rear Delt Lat Raise 2:1:1:1
    2x20 10s

    VBar Pushdown 2:1:1:1
    2x15 70

    EZ Bar Curl 3:1:1:1 TripleDropSet
    1x10/fail/fail/fail 35/25/15/5/side

  7. #207
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 2 Day 1

    Precor Machine Fly 2:1:1:1
    2x10 90

    DB Bench Press 2:1:1:1
    Week 1/3 3x8 85s
    Week 2/4 4x6 90s +5s

    Smith Machine Incline Press 2:1:1:1
    2x8 75/side

    DB Rear Delt Fly 2:1:1:1
    2x20 5s

    DB Lateral Raise 2:1:1:1
    2x8 20s

    Dual Handle Pushdown 2:1:1:1
    2x12 70

    Kettleball Skullcrusher 2:1:1:1
    2x10 20s

  8. #208
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 2 Day 2

    Cable Low Row 1-Arm 2:1:1:1
    2x8 40

    DB Jim Stoppani Row 2:1:1:1
    Week 1/3 3x6 60s
    Week 2/4 4x8 55s

    Lat Pulldown Wide Grip 2:1:1:1
    2x10 90

    DB Incline Braced Row 2:1:1:1
    2x12 30s

    BB Curl 21s 3:1:1:1
    2x21 30

  9. #209
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 2 Day 3

    Goblet Squat 2:1:1:1
    1x20 30

    BB Squat 2:1:1:1
    Week 1/3 3x6 225
    Week 2/4 4x8 215

    Leg Press 2:1:1:1 DoubleDropSet
    1x10/10/10 6/4/2 pps

    Lying Leg Curl 2:1:1:1 AccumulationSet
    1x8/8/6 40/60/80

  10. #210
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 2 Day 4

    DB Fly 2:1:1:1
    2x12 25s

    DB Bench Press 2:1:1:1
    Week 1/3 4x4 95s
    Week 2/4 5x3 100s

    Cable Vbar Low Row 2:1:1:1
    2x10 80

    DB Row
    Week 1/3 4x4 65
    Week 2/4 5x3 70

    DB Standing Rear Delt Lat Raise 2:1:1:1
    2x20 10s

    VBar Pushdown 2:1:1:1
    2x15 70

    EZ Bar Curl 3:1:1:1 TripleDropSet
    1x10/fail/fail/fail 35/25/15/5/side

  11. #211
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 3 Day 1

    Precor Machine Fly 2:1:1:1
    2x10 90

    DB Bench Press 2:1:1:1
    Week 1/3 3x8 85s
    Week 2/4 4x6 90s +5s

    Smith Machine Incline Press 2:1:1:1
    2x8 75/side

    DB Rear Delt Fly 2:1:1:1
    2x20 5s

    DB Lateral Raise 2:1:1:1
    2x8 20s

    Dual Handle Pushdown 2:1:1:1
    2x12 70

    Kettleball Skullcrusher 2:1:1:1
    2x10 20s

  12. #212
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 3 Day 2

    Cable Low Row 1-Arm 2:1:1:1
    2x8 40

    DB Jim Stoppani Row 2:1:1:1
    Week 1/3 3x6 60s
    Week 2/4 4x8 55s

    Lat Pulldown Wide Grip 2:1:1:1
    2x10 90

    DB Incline Braced Row 2:1:1:1
    2x12 30s

    BB Curl 21s 3:1:1:1
    2x21 30

  13. #213
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 3 Day 2

    Cable Low Row 1-Arm 2:1:1:1
    2x8 50 +10

    DB Jim Stoppani Row 2:1:1:1
    Week 1/3 3x6 65s +5
    Week 2/4 4x8 60s +5

    Lat Pulldown Wide Grip 2:1:1:1
    2x10 90

    DB Incline Braced Row 2:1:1:1
    2x12 35s +5

    BB Curl 21s 3:1:1:1
    2x21 30

  14. #214
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 3 Day 4

    DB Fly 2:1:1:1
    2x12 25s

    DB Bench Press 2:1:1:1
    Week 1/3 4x4 95s
    Week 2/4 5x3 100s

    Cable Vbar Low Row 2:1:1:1
    2x10 80

    DB Row
    Week 1/3 4x4 65
    Week 2/4 5x3 70

    DB Standing Rear Delt Lat Raise 2:1:1:1
    2x20 10s

    VBar Pushdown 2:1:1:1
    2x15 70

    EZ Bar Curl 3:1:1:1 TripleDropSet
    1x10/fail/fail/fail 35/25/15/5/side

  15. #215
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 4 Day 1

    Precor Machine Fly 2:1:1:1
    2x10 90

    DB Bench Press 2:1:1:1
    Week 1/3 3x8 85s
    Week 2/4 4x6 90s +5s

    Smith Machine Incline Press 2:1:1:1
    2x8 75/side

    DB Rear Delt Fly 2:1:1:1
    2x20 5s

    DB Lateral Raise 2:1:1:1
    2x8 20s

    Dual Handle Pushdown 2:1:1:1
    2x12 70

    Kettleball Skullcrusher 2:1:1:1
    2x10 20s

  16. #216
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      940
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #14
    Week 4 Day 2

    Cable Low Row 1-Arm 2:1:1:1
    2x8 50

    DB Jim Stoppani Row 2:1:1:1
    Week 1/3 3x6 65s
    Week 2/4 4x8 60s

    Lat Pulldown Wide Grip 2:1:1:1
    2x10 90

    DB Incline Braced Row 2:1:1:1
    2x12 35s

    BB Curl 21s 3:1:1:1
    2x21 30

 

 

Similar Threads

  1. 2019 NFL Draft & Season Chat Thead
    By LayzieBone085 in forum General Chat
    Replies: 105
    Last Post: Yesterday, 08:41 PM
  2. Coming back full force 2019
    By pponting1990 in forum Member Training Journals
    Replies: 3
    Last Post: 02-10-2019, 08:11 PM
  3. 2019 OCB Garden State Classic and Women Extravaganza Championship
    By shabazz in forum Competitions & Events
    Replies: 0
    Last Post: 12-12-2018, 02:35 AM
  4. Digital Training (Applications & Online) vs Personal Training
    By zachr11 in forum Workouts & Training
    Replies: 0
    Last Post: 03-06-2013, 05:25 PM
  5. Training routine for 1 weight training session per week
    By khayward777 in forum Muscle Building
    Replies: 4
    Last Post: 10-30-2009, 01:46 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •