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Thread: 2019 Training

  1. #151
    M&S Senior Member antoniovilla9's Avatar
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    Mesocycle #12
    Week 8 Day 1

    Push Up
    2xfail

    DB Incline Press 2:1:1:1
    Week 5/7 5x5 80s
    Week 6/8 6x4 85s +1 set

    Hammer Strength Flat Chest Press 2:1:2:1
    1x8/5/3 RestPause 90/side

    DB Lateral Raise Partials 2:1:1:1
    2x25 30s

    Smith Machine Shoulder Press 2:1:1:1
    2x8 55/side

    DB Floor Press 2:1:2:1
    2x6 80s

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

  2. #152
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    Mesocycle #12
    Week 8 Day 2

    Pull Ups
    3xfail

    DB Row Standing 2:1:2:1
    Week 5/7 5x5 50
    Week 6/8 6x6 50 +1 set +1 rep

    Cable Stretchers 2:1:1:1
    2x8 70

    BB Row 1-Arm 2:1:1:1
    2x10 25

    DB Curls Supinated 3:1:1:1
    5x6 20s

  3. #153
    M&S Senior Member antoniovilla9's Avatar
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    Mesocycle #12
    Week 8 Day 3

    Leg Extension 2:1:1:1 SuperSet
    3x10 175

    Lying Leg Curl 2:1:1:1
    3x10 80

    DB SLDL 2:1:1:1
    3x15 50s

    Hammer Strength V-Squat 2:1:1:1
    Week 5/7 5x20 45/side
    Week 6/8 10x10 70/side +5 sets

  4. #154
    M&S Senior Member antoniovilla9's Avatar
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    Mesocycle #12
    Week 8 Day 4

    Cable Crosover 2:1:1:1
    2x15 30

    DB Incline Press 2:1:1:1
    Week 5/7 4x10 70s
    Week 6/8 6x8 75s +2 sets

    Smith Machine Low Incline Press 2:1:1:1
    2x10 75/side

    Cable Lateral Raise 2:1:1:1
    3x10 10

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

    Smith Machine Close Grip Press 2:1:1:1
    2x12 45/side

    Diamond Push Up
    2xfail

  5. #155
    M&S Senior Member antoniovilla9's Avatar
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    Mesocycle #13
    Week 1 Day 1

    DB Bench Press 2:1:1:1
    3x8 90s

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

    DB Stoppani Row 2:1:1:1
    3x8 60

    Cable Row Seated 1-Arm 2:1:1:1
    1x7/5/3 50 RestPause

    DB Bent Rear Delt Raise 2:1:1:1
    3x20 10s

    Dual Handle Pushdown 2:1:1:1
    4x12 70

  6. #156
    M&S Senior Member antoniovilla9's Avatar
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      Ohio
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    Mesocycle #13
    Week 1 Day 2

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

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 100/110/220/100 AccumulationSet

    DB Lunge
    1x15/10/10/5 25s RestPause

    DB Squat 3:1:2:1
    3x15 50

  7. #157
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #13
    Week 1 Day 3

    Precor Machine Fly 2:1:1:1
    2x12 80

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

    Stretch Push Up
    2xfail

    Cable Lateral Raise 2:1:1:1
    2x20 10

    DB Shoulder Press 2:1:1:1
    2x8 55s

    Rope Pushdown 2:1:1:1
    2x15 80

    EZ Skullcrusher 2:1:1:1
    2x12 20/side

  8. #158
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #13
    Week 1 Day 4

    Lat Pulldown 2:1:1:1
    3x12 100

    Assisted Pull Up
    RestPause

    Cable Pullover 2:1:1:1
    3x10 60

    Hyperextension
    2xfail

    Rope Hammer Curl 3:1:1:1
    2x10 60

    EZ Cable Curl 3:1:1:1
    2x12 60

  9. #159
    M&S Senior Member antoniovilla9's Avatar
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      5-10 Years
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      Build Muscle
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      Ohio
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      24,658,996
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      246,597

    Default

    Mesocycle #13
    Week 2 Day 1

    DB Bench Press 2:1:1:1
    3x8 90s

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

    DB Stoppani Row 2:1:1:1
    3x8 60

    Cable Row Seated 1-Arm 2:1:1:1
    1x7/5/3 50 RestPause

    DB Bent Rear Delt Raise 2:1:1:1
    3x20 10s

    Dual Handle Pushdown 2:1:1:1
    4x12 70

  10. #160
    M&S Senior Member antoniovilla9's Avatar
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      Build Muscle
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      Ohio
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      24,658,996
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      246,597

    Default

    Mesocycle #13
    Week 2 Day 2

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

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 100/110/220/100 AccumulationSet

    DB Lunge
    1x15/10/10/5 25s RestPause

    DB Squat 3:1:2:1
    3x15 50

  11. #161
    M&S Senior Member antoniovilla9's Avatar
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    Default

    Mesocycle #13
    Week 2 Day 3

    Precor Machine Fly 2:1:1:1
    2x12 80

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

    Stretch Push Up
    2xfail

    Cable Lateral Raise 2:1:1:1
    2x20 10

    DB Shoulder Press 2:1:1:1
    2x8 55s

    Rope Pushdown 2:1:1:1
    2x15 80

    EZ Skullcrusher 2:1:1:1
    2x12 20/side

  12. #162
    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 2 Day 4

    Lat Pulldown 2:1:1:1
    3x12 100

    Assisted Pull Up
    RestPause

    Cable Pullover 2:1:1:1
    3x10 60

    Hyperextension
    2xfail

    Rope Hammer Curl 3:1:1:1
    2x10 60

    EZ Cable Curl 3:1:1:1
    2x12 60

  13. #163
    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 3 Day 1

    DB Bench Press 2:1:1:1
    3x8 90s

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

    DB Stoppani Row 2:1:1:1
    3x8 60

    Cable Row Seated 1-Arm 2:1:1:1
    1x7/5/3 50 RestPause

    DB Bent Rear Delt Raise 2:1:1:1
    3x20 10s

    Dual Handle Pushdown 2:1:1:1
    4x12 70


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  14. #164
    M&S Senior Member antoniovilla9's Avatar
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      Build Muscle
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      Ohio
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      246,597

    Default

    Mesocycle #13
    Week 3 Day 2

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

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 100/110/220/100 AccumulationSet

    DB Lunge
    1x15/10/10/5 25s RestPause

    DB Squat 3:1:2:1
    3x15 50


    Sent from my iPhone using Tapatalk

  15. #165
    M&S Senior Member antoniovilla9's Avatar
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    • Years Exp
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    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 3 Day 3

    Precor Machine Fly 2:1:1:1
    2x12 80

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

    Stretch Push Up
    2xfail

    Cable Lateral Raise 2:1:1:1
    2x20 10

    DB Shoulder Press 2:1:1:1
    2x8 55s

    Rope Pushdown 2:1:1:1
    2x15 80

    EZ Skullcrusher 2:1:1:1
    2x12 20/side


    Sent from my iPhone using Tapatalk

  16. #166
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      904
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 3 Day 4

    Lat Pulldown 2:1:1:1
    3x12 100

    Assisted Pull Up
    RestPause

    Cable Pullover 2:1:1:1
    3x10 60

    Hyperextension
    2xfail

    Rope Hammer Curl 3:1:1:1
    2x10 60

    EZ Cable Curl 3:1:1:1
    2x12 60


    Sent from my iPhone using Tapatalk

  17. #167
    M&S Senior Member antoniovilla9's Avatar
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      Build Muscle
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      24,658,996
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      246,597

    Default

    Mesocycle #13
    Week 4 Day 1

    DB Bench Press 2:1:1:1
    3x8 85s

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

    DB Stoppani Row 2:1:1:1
    3x8 60

    Cable Row Seated 1-Arm 2:1:1:1
    1x7/5/3 50 RestPause

    DB Bent Rear Delt Raise 2:1:1:1
    3x20 10s

    Dual Handle Pushdown 2:1:1:1
    4x12 70


    Sent from my iPhone using Tapatalk


    Sent from my iPhone using Tapatalk

  18. #168
    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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      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 4 Day 2

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

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 100/110/220/100 AccumulationSet

    DB Lunge
    1x15/10/10/5 25s RestPause

    DB Squat 3:1:2:1
    3x15 50

  19. #169
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      904
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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 #13
    Week 4 Day 3

    Precor Machine Fly 2:1:1:1
    2x12 80

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

    Stretch Push Up
    2xfail

    Cable Lateral Raise 2:1:1:1
    2x20 10

    DB Shoulder Press 2:1:1:1
    2x8 55s

    Rope Pushdown 2:1:1:1
    2x15 80

    EZ Skullcrusher 2:1:1:1
    2x12 20/side



    Sent from my iPhone using Tapatalk

  20. #170
    M&S Senior Member antoniovilla9's Avatar
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      246,597

    Default

    Mesocycle #13
    Week 4 Day 4

    Lat Pulldown 2:1:1:1
    3x12 100

    Assisted Pull Up
    RestPause

    Cable Pullover 2:1:1:1
    3x10 60

    Hyperextension
    2xfail

    Rope Hammer Curl 3:1:1:1
    2x10 60

    EZ Cable Curl 3:1:1:1
    2x12 60

  21. #171
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
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      24,658,996
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      246,597

    Default

    Mesocycle #13
    Week 5 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

  22. #172
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 5 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

  23. #173
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
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    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      Ohio
    • Reputation
      24,658,996
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      246,597

    Default

    Mesocycle #13
    Week 5 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

  24. #174
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
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    • Years Exp
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      Build Muscle
    • Gender
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    • Location
      Ohio
    • Reputation
      24,658,996
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      246,597

    Default

    Mesocycle #13
    Week 5 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

  25. #175
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      904
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 6 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

 

 

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