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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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      37,498,286
    • Rep Power
      374,992

    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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    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
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    • Rep Power
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    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
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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
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      Ohio
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      374,992

    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

  11. #286
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #15
    Week 5 Day 1

    Leg Curl 2:1:1:1 AccumulationSet
    1xfail/fail/fail 45/55/65

    BB Squat 2:1:1:1
    Week 5 3x8 205
    Week 6 3x8
    Week 7 3x10
    Week 83x10

    Goblet Squat 2:1:1:1 RestPause
    1x20 50

    Smith Machine Squat 3:2:1:1
    2x20 25/side

  12. #287
    M&S Elite Member antoniovilla9's Avatar
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    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default 2019 Training

    Mesocycle #15
    Week 5 Day 2

    DB Row 2:1:1:1
    Week 5 3x8 55
    Week 6 3x8
    Week 7 3x10 +2 reps
    Week 8 3x10

    Lat Pulldown Kneeling
    Week 5 3xfail 85
    Week 6 3xfail
    Week 7 4xfail
    Week 8 4xfail

    Straight Bar Pullover 2:1:1:1
    2x10 70

    DB Row Incline Braced 2:1:1:1 RestPause
    1x20 40s

    Back Extension 2:1:1:1
    2xfail

  13. #288
    M&S Elite Member antoniovilla9's Avatar
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      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 5 Day 3

    DB Incline Press 2:1:1:1
    Week 5 3x8 75s
    Week 6 3x8
    Week 7 3x10
    Week 8 3x10

    DB Bench Press 2:1:1:1
    5x8 80s

    Cable High Crossover 2:1:1:1
    2x15 30

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

    DB Braced Front Raise 2:1:1:1
    3x20 5s

  14. #289
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #15
    Week 5 Day 4

    DB Curl 2:1:1:1
    3x10 25s

    DB Hammer Curl 3:1:1:1
    3x12 25s

    EZ Bar Concentration Curl 3:1:1:1
    3x15 10/side

    Smith Machine Close Grip Press 2:1:1:1
    3x10 55/side

    VBar Pushdown 2:1:1:1
    3x12 110

    Rope Overhead Tricep Extension 2:1:1:1
    3x15 50

  15. #290
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      1,048
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      5-10 Years
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      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 6 Day 1

    Leg Curl 2:1:1:1 AccumulationSet
    1xfail/fail/fail 45/55/65

    BB Squat 2:1:1:1
    Week 5 3x8 205
    Week 6 3x8 205
    Week 7 3x10
    Week 83x10

    Goblet Squat 2:1:1:1 RestPause
    1x20 50

    Smith Machine Squat 3:2:1:1
    2x20 25/side

  16. #291
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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    • Goal
      Build Muscle
    • Gender
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 6 Day 3

    DB Incline Press 2:1:1:1
    Week 5 3x8 75s
    Week 6 3x8 75s
    Week 7 3x10
    Week 8 3x10

    DB Bench Press 2:1:1:1
    5x8 80s

    Cable High Crossover 2:1:1:1
    2x15 30

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

    DB Braced Front Raise 2:1:1:1
    3x20 5s

  17. #292
    M&S Elite Member antoniovilla9's Avatar
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      Build Muscle
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    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 6 Day 2

    DB Row 2:1:1:1
    Week 5 3x8 55
    Week 6 3x8 60 +5
    Week 7 3x10 +2 reps
    Week 8 3x10

    Lat Pulldown Kneeling
    Week 5 3xfail 85
    Week 6 3xfail 90 +5
    Week 7 4xfail
    Week 8 4xfail

    Straight Bar Pullover 2:1:1:1
    2x10 70

    DB Row Incline Braced 2:1:1:1 RestPause
    1x20 45s +5

    Back Extension 2:1:1:1
    2xfail

  18. #293
    M&S Elite Member antoniovilla9's Avatar
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    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 6 Day 4

    DB Curl 2:1:1:1
    3x10 25s

    DB Hammer Curl 3:1:1:1
    3x12 25s

    EZ Bar Concentration Curl 3:1:1:1
    3x15 10/side

    Smith Machine Close Grip Press 2:1:1:1
    3x10 55/side

    VBar Pushdown 2:1:1:1
    3x12 110

    Rope Overhead Tricep Extension 2:1:1:1
    3x15 50

  19. #294
    M&S Elite Member antoniovilla9's Avatar
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      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 7 Day 1

    Leg Curl 2:1:1:1 AccumulationSet
    1xfail/fail/fail 45/55/65

    BB Squat 2:1:1:1
    Week 5 3x8 205
    Week 6 3x8 205
    Week 7 3x10 205 +2 reps
    Week 83x10

    Goblet Squat 2:1:1:1 RestPause
    1x20 50

    Smith Machine Squat 3:2:1:1
    2x20 25/side

  20. #295
    M&S Elite Member antoniovilla9's Avatar
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      374,992

    Default

    Mesocycle #15
    Week 7 Day 2

    DB Row 2:1:1:1
    Week 5 3x8 55
    Week 6 3x8 60 +5
    Week 7 3x10 60 +2 reps
    Week 8 3x10

    Lat Pulldown Kneeling
    Week 5 3xfail 85
    Week 6 3xfail 90 +5
    Week 7 4xfail 90 +1 set
    Week 8 4xfail

    Straight Bar Pullover 2:1:1:1
    2x10 70

    DB Row Incline Braced 2:1:1:1 RestPause
    1x20 45s

    Back Extension 2:1:1:1
    2xfail

  21. #296
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      1,048
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    • Goal
      Build Muscle
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    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default 2019 Training

    Mesocycle #15
    Week 7 Day 3

    DB Incline Press 2:1:1:1
    Week 5 3x8 75s
    Week 6 3x8 75s
    Week 7 3x10 75s +2 reps
    Week 8 3x10

    DB Bench Press 2:1:1:1
    5x8 80s

    Cable High Crossover 2:1:1:1
    2x15 30

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

    DB Braced Front Raise 2:1:1:1
    3x20 5s

  22. #297
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      1,048
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 7 Day 4

    DB Curl 2:1:1:1
    3x10 25s

    DB Hammer Curl 3:1:1:1
    3x12 25s

    EZ Bar Concentration Curl 3:1:1:1
    3x15 10/side

    Smith Machine Close Grip Press 2:1:1:1
    3x10 55/side

    VBar Pushdown 2:1:1:1
    3x12 110

    Rope Overhead Tricep Extension 2:1:1:1
    3x15 50

  23. #298
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      1,048
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default 2019 Training

    Mesocycle #15
    Week 8 Day 1

    Leg Curl 2:1:1:1 AccumulationSet
    1xfail/fail/fail 45/55/65

    BB Squat 2:1:1:1
    Week 5 3x8 205
    Week 6 3x8 205
    Week 7 3x10 205 +2 reps
    Week 8 3x10 205

    Goblet Squat 2:1:1:1 RestPause
    1x20 50

    Smith Machine Squat 3:2:1:1
    2x20 25/side

  24. #299
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      1,048
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      37,498,286
    • Rep Power
      374,992

    Default

    Mesocycle #15
    Week 8 Day 2

    DB Row 2:1:1:1
    Week 5 3x8 55
    Week 6 3x8 60 +5
    Week 7 3x10 60 +2 reps
    Week 8 3x10 60

    Lat Pulldown Kneeling
    Week 5 3xfail 85
    Week 6 3xfail 90 +5
    Week 7 4xfail 90 +1 set
    Week 8 4xfail 90

    Straight Bar Pullover 2:1:1:1
    2x10 70

    DB Row Incline Braced 2:1:1:1 RestPause
    1x20 45s

    Back Extension 2:1:1:1
    2xfail

  25. #300
    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 #15
    Week 8 Day 3

    DB Incline Press 2:1:1:1
    Week 5 3x8 75s
    Week 6 3x8 75s
    Week 7 3x10 75s +2 reps
    Week 8 3x10 75s

    DB Bench Press 2:1:1:1
    5x8 80s

    Cable High Crossover 2:1:1:1
    2x15 30

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

    DB Braced Front Raise 2:1:1:1
    3x20 5s

 

 

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