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Thread: 2019 Training

  1. #326
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #16
    Week 3 Day 1

    Leg Extension 2:1:1:1
    3x10 150

    BB Squat 2:1:1:1
    RPE 9 Week 1 5x5 205
    RPE 9 Week 2 5x5 215 +10
    RPE 9 Week 3 6x4 225 +10
    RPE 9 Week 4 8x3

    Leg Press 3:1:1:1 AccumultionSet
    1x6 1/2/3/4/5/6 pps

    DB Split Squat 2:1:1:1 DropSet
    1x8/fail 25s/15s

  2. #327
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #16
    Week 3 Day 2

    EZ Bar Underhand Row 2:1:1:1
    RPE 9 Week 1 5x8 45/side
    RPE 9 Week 2 5x8 50/side +5
    RPE 9 Week 3 4x10 55/side +5 +2 reps
    RPE 9 Week 4 5x10

    Pull Up Assisted
    Week 1/2 4xfail 50
    Week 3/4 5xfail 59 +1 set

    EZ Bar Pullover 2:1:1:1
    RPE 9 2x10 70

    Lat Pulldown Close Grip 2:1:1:1
    RPE 9 3x12 100

    Superman 2:1:1:1
    2x15

  3. #328
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #16
    Week 3 Day 3

    DB Incline Press 2:1:1:1
    Week 1 5x5 80s
    Week 2 5x5 80s
    Week 3 3x10 80s +5 reps
    Week 4 4x10

    DB Floor Press 2:1:1:1
    2x10 80s

    Cable Crossover ClusterSet
    1x25 reps 40

    DB Braced Rear Delt Fly 2:1:1:1 SuperSet
    3x20 5s

    DB Braced Y-Raise 2:1:1:1
    3x20 5s

  4. #329
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #16
    Week 3 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +8 partials 25/side

    DB Hammer Curl 3:1:1:1
    2x10 +8 partials 25s

    DB Incline Concentration Curl 3:1:1:1 TripleDropSet
    1x25 reps 25s/20s/15s

    VBar Pushdown 2:1:1:1
    2x10 +8 partials 110

    Rope Pushdown 2:1:1:1
    2x12 +8 partials 100

    Push Up Close Grip
    2xfail

  5. #330
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #16
    Week 4 Day 1

    Leg Extension 2:1:1:1
    3x10 150

    BB Squat 2:1:1:1
    RPE 9 Week 1 5x5 205
    RPE 9 Week 2 5x5 215 +10
    RPE 9 Week 3 6x4 225 +10
    RPE 9 Week 4 8x3 230 +5 +2 sets

    Leg Press 3:1:1:1 AccumultionSet
    1x6 1/2/3/4/5/6 pps

    DB Split Squat 2:1:1:1 DropSet
    1x8/fail 25s/15s

  6. #331
    M&S Elite Member antoniovilla9's Avatar
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default 2019 Training

    Mesocycle #16
    Week 4 Day 2

    EZ Bar Underhand Row 2:1:1:1
    RPE 9 Week 1 5x8 45/side
    RPE 9 Week 2 5x8 50/side +5
    RPE 9 Week 3 4x10 55/side +5 +2 reps
    RPE 9 Week 4 5x10 55/side +1 set

    Pull Up Assisted
    Week 1/2 4xfail 50
    Week 3/4 5xfail 59 +1 set

    EZ Bar Pullover 2:1:1:1
    RPE 9 2x10 70

    Lat Pulldown Close Grip 2:1:1:1
    RPE 9 3x12 100

    Superman 2:1:1:1
    2x15

  7. #332
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 4 Day 3

    DB Incline Press 2:1:1:1
    Week 1 5x5 80s
    Week 2 5x5 80s
    Week 3 3x10 80s +5 reps
    Week 4 4x10 80s +1 set

    DB Floor Press 2:1:1:1
    2x10 80s

    Cable Crossover ClusterSet
    1x25 reps 40

    DB Braced Rear Delt Fly 2:1:1:1 SuperSet
    3x20 5s

    DB Braced Y-Raise 2:1:1:1
    3x20 5s

  8. #333
    M&S Elite Member antoniovilla9's Avatar
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 4 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +8 partials 25/side

    DB Hammer Curl 3:1:1:1
    2x10 +8 partials 25s

    DB Incline Concentration Curl 3:1:1:1 TripleDropSet
    1x25 reps 25s/20s/15s

    VBar Pushdown 2:1:1:1
    2x10 +8 partials 110

    Rope Pushdown 2:1:1:1
    2x12 +8 partials 100

    Push Up Close Grip
    2xfail

  9. #334
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      1,069
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 5 Day 1

    Leg Extension 2:1:1:1
    4x10 160

    BB Squat 2:1:1:1
    Week 5 5x5 235
    Week 6 5x5
    Week 7 6x4
    Week 8 8x3

    Goblet Squat 2:1:1:1 TripleDropSet
    1xfail/fail/fail 50/40/30

    DB Lunge 3:1:2:1
    2x20 20s

  10. #335
    M&S Elite Member antoniovilla9's Avatar
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 5 Day 2

    EZ Bar Underhand Row 2:1:1:1
    Week 5 5x8 55/side
    Week 6 5x8
    Week 7 4x10
    Week 8 5x10

    Pulldown Kneeling Wide Grip 2:1:1:1
    Week 5/6 3xfail 80 (38 reps)
    Week 7/8 4xfail

    DB Pullover 2:1:1:1
    2x20 40

    Cable VBar Low Row 2:1:1:1
    2x12 100

  11. #336
    M&S Elite Member antoniovilla9's Avatar
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    • Goal
      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 5 Day 3

    DB Incline Press 2:1:1:1
    Week 5 5x5 85s
    Week 6 5x5
    Week 7 3x10
    Week 8 4x10

    DB Floor Press 2:1:1:1
    3x10 80s

    Stretch Push Up
    3xfail

    Precor Machine Rear Delt Flies 2:1:1:1 SuperSet
    3x25 40

    Precor Machine Partial Raise
    3x25 35

  12. #337
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 5 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +15 sec negative 20/side

    DB Hammer Curl 3:1:1:1
    2x10 +15 sec negative 25s

    DB Incline Concentration Curl 3:1:1:1 DropSet
    2x25 reps 20s/15s

    VBar Pushdown 2:1:1:1
    2x10 +15 sec negative 110

    Rope Pushdown 2:1:1:1
    2x12 +15 sec negative 80

    Push Up Close Grip
    3xfail

  13. #338
    M&S Elite Member antoniovilla9's Avatar
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 6 Day 1

    Leg Extension 2:1:1:1
    4x10 160

    BB Squat 2:1:1:1
    Week 5 5x5 235
    Week 6 5x5 235
    Week 7 6x4
    Week 8 8x3

    Goblet Squat 2:1:1:1 TripleDropSet
    1xfail/fail/fail 50/40/30

    DB Lunge 3:1:2:1
    2x20 20s

  14. #339
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 6 Day 2

    EZ Bar Underhand Row 2:1:1:1
    Week 5 5x8 55/side
    Week 6 5x8 55/side
    Week 7 4x10
    Week 8 5x10

    Pulldown Kneeling Wide Grip 2:1:1:1
    Week 5/6 3xfail 80 (38 reps)
    Week 7/8 4xfail

    DB Pullover 2:1:1:1
    2x20 40

    Cable VBar Low Row 2:1:1:1
    2x12 100

  15. #340
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      1,069
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 6 Day 3

    DB Incline Press 2:1:1:1
    Week 5 5x5 85s
    Week 6 5x5 85s
    Week 7 3x10
    Week 8 4x10

    DB Floor Press 2:1:1:1
    3x10 85s +5

    Stretch Push Up
    3xfail

    Precor Machine Rear Delt Flies 2:1:1:1 SuperSet
    3x25 40

    Precor Machine Partial Raise
    3x25 35

  16. #341
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      1,069
    • Years Exp
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    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 6 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +15 sec negative 20/side

    DB Hammer Curl 3:1:1:1
    2x10 +15 sec negative 25s

    DB Incline Concentration Curl 3:1:1:1 DropSet
    2x25 reps 20s/15s

    VBar Pushdown 2:1:1:1
    2x10 +15 sec negative 110

    Rope Pushdown 2:1:1:1
    2x12 +15 sec negative 80

    Push Up Close Grip
    3xfail

  17. #342
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 7 Day 1

    Leg Extension 2:1:1:1
    4x10 160

    BB Squat 2:1:1:1
    Week 5 5x5 235
    Week 6 5x5 235
    Week 7 6x4 240 +5 +1 set
    Week 8 8x3

    Goblet Squat 2:1:1:1 TripleDropSet
    1xfail/fail/fail 50/40/30

    DB Lunge 3:1:2:1
    2x20 20s

  18. #343
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 7 Day 2

    EZ Bar Underhand Row 2:1:1:1
    Week 5 5x8 55/side
    Week 6 5x8 55/side
    Week 7 4x10 55/side +2 reps
    Week 8 5x10

    Pulldown Kneeling Wide Grip 2:1:1:1
    Week 5/6 3xfail 80 (38 reps)
    Week 7/8 4xfail

    DB Pullover 2:1:1:1
    2x20 40

    Cable VBar Low Row 2:1:1:1
    2x12 100

  19. #344
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      Ohio
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      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 7 Day 3

    DB Incline Press 2:1:1:1
    Week 5 5x5 85s
    Week 6 5x5 85s
    Week 7 3x10 85s
    Week 8 4x10

    DB Floor Press 2:1:1:1
    3x10 85s

    Stretch Push Up
    3xfail

    Precor Machine Rear Delt Flies 2:1:1:1 SuperSet
    3x25 40

    Precor Machine Partial Raise
    3x25 35

  20. #345
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 7 Day 4

    EZ Bar Curl 2:1:1:1
    2x10 +15 sec negative 20/side

    DB Hammer Curl 3:1:1:1
    2x10 +15 sec negative 25s

    DB Incline Concentration Curl 3:1:1:1 DropSet
    2x25 reps 20s/15s

    VBar Pushdown 2:1:1:1
    2x10 +15 sec negative 110

    Rope Pushdown 2:1:1:1
    2x12 +15 sec negative 80

    Push Up Close Grip
    3xfail

  21. #346
    M&S Elite Member antoniovilla9's Avatar
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      Ohio
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    • Rep Power
      374,992

    Default

    Mesocycle #16
    Week 8 Day 1

    Leg Extension 2:1:1:1
    4x10 160

    BB Squat 2:1:1:1
    Week 5 5x5 235
    Week 6 5x5 235
    Week 7 6x4 240 +5 +1 set
    Week 8 8x3 240 +2 sets

    Goblet Squat 2:1:1:1 TripleDropSet
    1xfail/fail/fail 50/40/30

    DB Lunge 3:1:2:1
    2x20 20s

 

 

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