Mesocycle #9
Week 4 Day 5
Tempo Indication: Eccentric
ause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
HS Machine Chest Press (Banded
3 Plates/Side + 25 x 8 (3 Sets)
Incline DB Bench Press
80's x 12 (4 Sets)
Flat DB Fly
45's x 8 (3 Sets)
Chins:
BW x Failure (4 Sets)
Single Arm Pulldown with Isotension:
35 (Each Hand) x 10 +10 Second Iso-Tension
Cable Low Row: (5 Second Eccentric)
100 x 15 (3 Sets)
A 1: Dumbbell Rear Delt Raise
A2: DB Side Laterals
3 Rounds of 15 Reps on each exercise (6 total Sets)
Post-Workout:
Pat Lafreida Cheesesteak Burger & Cinnamon Sugar Sweet Potato Fries:
Major Gains
Have not seen a change in recovery, mood, libido, sleep, or much in strength over the 5 weeks so far. At least nothing that has stood out.