Inov8 Elite Performance
Mesocycle #10
Week 2 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
BB Bench (speed reps)
185 x 8 (5 Sets)
2 Stop Squats
245 x 6 (5 Sets)
A1. Overhead DB Press Seated
55's x 12
60's x 10 (2 Sets)
65's x 8
A2. Parital Side DB Laterals
40's x 12 (4 Sets)
Neutral Grip DB Bench Press 2:1:2:2
70's x 10 (3 Sets)
Standing OHP (Speed) No Failure 3:1:1:1
75 x 15 (3 Sets)
Standing Calf Raise 2:1:1:3
2 Plates/Side x 10 (3 Sets)
Post-Workout:
Orange Pineapple Chicken Stirfry:
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04-16-2014, 03:55 AM #5491
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
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04-16-2014, 05:46 AM #5492
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9486
What's the theory behind such high rep speed sets? Pretty damn solid using 185 for 8.
Chicken looks good!*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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04-16-2014, 07:51 AM #5493
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04-16-2014, 07:55 AM #5494
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04-16-2014, 01:43 PM #5495
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04-16-2014, 01:58 PM #5496
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04-16-2014, 02:42 PM #5497
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04-17-2014, 04:19 AM #5498
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #10
Week 2 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Deadlift (Wave Loading) 2:1:1:1
320 x 8
340 x 6
360 x 4
340 x 6
320 x 8
Weighted Back Extension 3:1:1:2
BW + 10 x 12 (5 Sets)
A1. Close Grip Push-Ups 2:1:1:1
BW x 20 (4 Sets)
A2. Cable Rope Pull Over 3:1:1:2
60 x 8 (4 Sets)
A1. Leg Extension 2:1:1:1
50 (Each leg) x 12 (3 Sets)
A2. Seated Leg Curl 2:1:1:1
90 x 12 (3 Sets)
Decline Sit-Ups
BW x 15 (4 Sets)
60 x 8 (4 Sets)
Post-Workout:
Sweet and Sour Garlic Sesame Chicken Stirfry:
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04-17-2014, 04:57 AM #5499
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04-17-2014, 05:08 AM #5500
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04-17-2014, 05:24 AM #5501
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04-17-2014, 08:49 AM #5502
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
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04-17-2014, 10:48 AM #5503
Hey Bob, looking good in here. Could you give us the recipe for that orange pineapple chicken? Looks amazing! Also, what macros are you rolling with? Seems like strength is holding up really well. You're still w/ Jason I take it? Great work in here! I'm glad to see ppl are supportive of your work in here - unlike the guys over on RX used to be
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04-17-2014, 12:06 PM #5504
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04-17-2014, 12:26 PM #5505
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04-17-2014, 12:34 PM #5506
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04-17-2014, 05:39 PM #5507
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04-17-2014, 06:18 PM #5508
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04-20-2014, 07:50 AM #5509
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #10
Week 3 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Incline BB Bench (Wave Loading) 2:1:1:1
195 x 8
215 x 6
235 x 4
215 x 6
195 x 8
Flat DB Bench (speed reps)
60's x 8 (5 Sets)
A1. DB Side Lateral Raises 2:1:1:1
25's x 10 (5 Sets)
A2. Rear Delt Band Pull Aparts 1:1:1:1
Band x 15 (5 Sets)
B1: Wide Grip Dips + Chains: 2:1:1:1
BW + 75 Chains x 8 (4 Sets)
B2: Underhand Cable Pressdown: 2:1:1:1
100 x 8 (4 sets)
HS Pec Deck:
100 x 12 (4 Sets)
Post-Workout:
Stuffed Pork Chop and a Twice Baked Potato with Bacon and Cheese:
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04-21-2014, 03:56 AM #5510
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #10
Week 3 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Squat (Wave Loading) 2:1:1:1
285 x 8
305 x 6
330 x 4
305 x 6
285 x 8
Leg Press 1:1:3:1
6 Plates/Side x 12 (4 Sets)
DB Stiff Leg Deadlifts 2:2:2:1
100's x 8 (4 Sets)
Lying Leg Curl 2:1:1:2
110 x 5 (4 Sets)
Rack Deadlift 2:2:1:1 2 min
275 x 12
315 x 10
365 x 10
405 x 8
Walking Lunges
50's x 16 Steps (4 Sets)
Seated Calf Raise 1:1:3:3
2 Plates x 20 (3 Sets)
Post-Workout:
Cellucor PB Marshmallow Low-Carb Protein Loaves:
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04-21-2014, 04:44 AM #5511
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04-21-2014, 06:37 AM #5512
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04-21-2014, 07:35 AM #5513
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04-21-2014, 07:41 AM #5514
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04-22-2014, 04:00 AM #5515
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #10
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
V Bar Pulldown 4:2:1:1
140 x 8 (3 Sets)
150 x 6 (2 Sets)
Bent Over DB Row 1:1:1:1
100's x 8 (3 Sets)
110's x 6 (2 Sets)
Hammer Curl 3:1:3:1
35's x 10 (4 Sets)
Cable Straight Bar Curl 1:1:1:3
75 x 10 (4 Sets)
A1. HS Dips 2:1:1:1
3 Plates/Side x 12 (3 Sets)
A2. Overhead DB Ext.
70 x 12 (3 Sets)
Machine preacher Curl 2:1:1:1
45 Plate x 15 (3 Sets)
Hanging Leg Raise
BW X 15 (3 Sets)
Post-Workout:
Pineapple and Black Bean Jerk Chicken and Potato Stirfry:
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04-22-2014, 04:43 AM #5516
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21711
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04-22-2014, 04:45 AM #5517
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,961
- Rep Power: 142663
Swell pulling! Slow temp pull downs right into the DB rows will toast the back nicely
Those slow hammer curls are so good for a burn
Eats looking fantasticPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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04-22-2014, 04:57 AM #5518
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04-22-2014, 08:01 AM #5519
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04-22-2014, 08:13 AM #5520
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