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10-07-2015, 08:03 AM #8041
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10-09-2015, 03:45 AM #8042
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #23
Week 7 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
A1. Rope Pullover
120 x 12 (4 Sets)
A2. Face Pull (Seated)
140 x 15 (4 Sets)
Just like in video:
https://www.youtube.com/watch?v=pMN5nFfhumg
A3. V Bar Pulldown
140 x 18 (4 Sets)
Wide Grip Pull-Up
BW x 35 (Rest Pause until 35 reps)
Weighted Hyperextension (1:1:1:2)
BW + 25lb Chain x 10 (4 Sets)
HS Shrugs (1:1:1:2)
2 Plates/Side x 12 (4 Sets)
Incline Bench Press (5:2:1:1)
210 x 6 (5 Sets)
Cable Crossover (1:2:1:1)
25 Each hand x 15 (5 Sets)
Weighted Abs Crunch Machine
50 x 15 (4 Sets)
Post-Workout:
Cellucor Chocolate Raspberry Truffle's:
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10-09-2015, 05:10 AM #8043
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10-09-2015, 10:36 AM #8044
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10-09-2015, 01:32 PM #8045
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10-10-2015, 03:54 AM #8046
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #23
Week 7 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Wide Behind The Neck Press
65 x 12 (4 Sets)
** Very slow and controlled, squeezing the rear delts the entire movement.
Front Hammer Grip DB Raise
20's x 12 (3 Sets)
Bent Over Rear Delt DB Swings
10's x 20 (3 Sets)
Seated DB Curls (both arms together) 3:1:1:2
25's x 8 (4 Sets)
Smith Close Grip Bench Press (2:1:1:1)
225 x 10 (4 Sets)
DB Concentration Curls (1:1:1:2)
15's x 20 (4 Sets)
Single Arm Overhead DB Ext (rotating without rest)
25 x 12 (4 Sets)
A1. Lying Leg Curl (1:1:1:2)
110 x 12 (3 Sets)
A2. Leg Ext (1:1:1:2)
60 Each leg x 15 (3 Sets)
Post-Workout:
Margherita pepperoni, Italian sweet sausage, Roasted red bell peppers Pizza:
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10-10-2015, 04:01 AM #8047
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10-10-2015, 04:36 AM #8048
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10-10-2015, 11:36 AM #8049
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Cellucor Cor-Fetti Sprinkle Waffles
Recipe
Dry:
2 Serving’s Funfetti Pancake Mix (108g)
1 Scoop Cor Performance Cor-Fetti Cake Batter Protein Powder (34g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Baking Powder (3g)
Wet:
½ Cup Almond Milk (114g)
2 Egg Whites
Topping/Filling:
Dash of Sprinkles (5g)
4 Servings Whip Cream (20g)
Syrup (Optional)
Directions
1. Pre-Heat Waffle Iron until ready to cook
2. Combine all Dry ingredients into a mixing bowl
3. Add Milk and Egg Whites to dry ingredients and mix with a hand blender, stand up mixer, or hand mixer. Mix until batter is formed.
4. Coat waffle iron with cooking spray and drop enough batter to cover bottom of waffle iron. Press down and allow 2 minutes to cook.
5. Rinse/Repeat process of cooking until all batter is used
6. Top with Sprinkles & Whip Cream. Add additional Syrup if desired
7. Enjoy!
Macros
For Entire Recipe:
Calories ~ 650
Protein ~ 45g
Carbs ~ 105g
Fat ~ 6g
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10-12-2015, 01:55 AM #8050
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10-12-2015, 03:57 AM #8051
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10-12-2015, 04:10 AM #8052
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #23
Week 8 Day 1
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Leg Extension (3:1:1:2)
60 Each leg x 10 (4 Sets)
Rack Deadlift (below knee) (1:2:1:1)
275 x 6
315 x 6
365 x 6
405 x 6
Smith Front Squat (in smith) (3:1:1:1)
165 x 15 (4 Sets)
Squatting Isometric Hold
185 x 45 Second Hold (4 Sets)
Glute Bridge in Leg Extension (1:1:1:2)
90 x 20 (5 Sets)
BB RDL (3:3:1:2)
245 x 6 (4 Sets)
A1. Abductor (1:1:1:1)
135 x 10 (4 Sets)
A2. Adductor (1:1:1:1)
135 x 15 (4 Sets)
Leg Press Calf Press (1:3:1:3)
130 x 20 (4 Sets)
Post-Workout:
Sweet Potato & Chicken Stirfry:
CCCD not even close
A ridiculous amount of chocolate chip pieces in every single bite
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10-12-2015, 06:11 AM #8053
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10-13-2015, 03:07 AM #8054
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10-13-2015, 03:13 AM #8055
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #23
Week 8 Day 2
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
DB Incline Bench (3:1:1:3)
70 x 6
80's x 6
85's x 6
90's x 6
110'x 6 --> 70's x 6 --> 50's x 10
A1. HS Machine Chest Press (1:2:1:2)
3 Plates/Side x 12 (4 Sets)
A2. HS Chest Fly (1:2:1:2)
150 x 8 (4 Sets)
Stretch Push-Up
BW x Fail (3 Sets)
T-Bar Row (1:1:1:1)
1 Plate x 15
2 Plates x 15
2 Plates + 25 x 15 (2 Sets)
Wide Lat Pulldown (1:2:1:2)
100 x 10 (4 Sets)
Underhand Single Arm Pulldowns
40 Each Hand x 10 (4 Sets)
Rope Pullovers
100 x 15 (4 Sets)
B1. Leg Raise
BW x 25 (3 Sets)
B2. Cable Crunch
100 x 30 (3 Sets)
Post-Workout:
Cinnamon Swirl Bread pudding:
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10-13-2015, 03:21 AM #8056
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10-13-2015, 03:49 AM #8057
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Toss up a review in the product-review section buddy!
http://forum.bodybuilding.com/forumdisplay.php?f=30
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10-13-2015, 03:52 AM #8058
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10-13-2015, 04:22 AM #8059
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10-13-2015, 07:28 AM #8060
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10-13-2015, 09:00 AM #8061
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10-13-2015, 08:59 PM #8062
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10-14-2015, 03:18 AM #8063
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #23
Week 8 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
6 way DB Shoulder Raise:
10's x 12 (4 Sets)
Seated DB Shoulder Press (2:1:1:1)
70's x 8
65's x 10
60's x 10
50's x 15
DB Side Lateral Partial Swing
10's x 20 (4 Sets)
Single Arm Rear Delt on cables (rotate arms without rest)
5 x 15 (4 sets)
Band Pull-Aparts (1:1:1:2)
Thick Orange Band x 12 (4 Sets)
A1. Rope Pressdown
150 x 20 (4 Sets)
A2. DB Hammer Curl
25's Each Hand x 10 (4 Sets)
A3. HS Dip Machine (3:1:1:1)
3 Plates/Side x Fail (3 Sets)
A4. Cambared Bar Cable Curl (3:1:1:1)
60 x 8 (4 Sets)
Seated Calf Raise:
2 Plates x 10 + 15 Partials (4 Sets)
Post-Workout:
Turkey, Asparagus, and Cinnamon Sugar Sweet Potatoes:
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10-16-2015, 03:57 AM #8064
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #23
Week 8 Day 4
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
A1. Rope Pullover
100 x 12 (4 Sets)
A2. Face Pull (Seated)
140 x 15 (4 Sets)
Just like in video:
https://www.youtube.com/watch?v=pMN5nFfhumg
A3. V Bar Pulldown
140 x 20 (4 Sets)
Wide Grip Pull-Up
BW x 35 (Rest Pause until 35 reps)
Weighted Hyperextension (1:1:1:2)
BW + 25lb Chain x 12 (4 Sets)
HS Shrugs (1:1:1:2)
2 Plates/Side x 12 (4 Sets)
Incline Bench Press (5:2:1:1)
185 x 6 (5 Sets)
Cable Crossover (1:2:1:1)
25 Each hand x 15 (5 Sets)
Weighted Abs Crunch Machine
50 x 15 (4 Sets)
Post-Workout
Ham and Cheese Omelete + Chocolate protein pudding sweet potatoes with strawberries:
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10-16-2015, 04:22 AM #8065
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10-16-2015, 08:24 AM #8066
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10-16-2015, 08:32 AM #8067
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10-16-2015, 08:36 AM #8068
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10-17-2015, 03:14 AM #8069
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Inov8 Elite Performance
Mesocycle #23
Week 8 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
Wide Behind The Neck Press
65 x 12 (4 Sets)
** Very slow and controlled, squeezing the rear delts the entire movement.
Front Hammer Grip DB Raise
20's x 12 (3 Sets)
Bent Over Rear Delt DB Swings
10's x 20 (3 Sets)
Seated DB Curls (both arms together) 3:1:1:2
25's x 8 (4 Sets)
Smith Close Grip Bench Press (2:1:1:1)
225 x 10 (4 Sets)
DB Concentration Curls (1:1:1:2)
15's x 20 (4 Sets)
Single Arm Overhead DB Ext (rotating without rest)
25 x 15 (4 Sets)
A1. Lying Leg Curl (1:1:1:2)
110 x 12 (3 Sets)
A2. Leg Ext (1:1:1:2)
60 Each leg x 15 (3 Sets)
Post-Workout:
Peanut Butter Chip Protein Bread:
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10-17-2015, 06:04 AM #8070
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