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Old 08-18-2017, 09:03 PM   #1401
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
8/18/17 - 2FB+UL
Lower

Squat: Wendler 5/3/1
Laying leg curls: 115 8x5
HS RDL: 280 8x5
Leg extension: 170x20
Smith machine calves: 375 8x5
Abs
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Old 08-19-2017, 11:49 AM   #1402
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
8/19/17 - 2FB+UL
Upper

DB incline chest press: 75's 8x5
Pec deck: 145x20
Machine divergent rows: 245 8x5
Trap bar rows: 250 8x5
HS pullover: 190x20
HS shoulder press: 190 8x5
Sitting machine laterals: 135x20
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Old 08-21-2017, 10:20 PM   #1403
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
8/21/17 - 2FB+UL
Full body

HS incline chest press: 240 14,10
BTN Smith machine shoulder press: 145 2x15
Wide grip cable rows: 170 2x15
Smith machine drag curls: 105 12,15
Over head single arm cable tricep extensions (U): 75 15,10
BB squat: 205x20
abs:
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Old 08-23-2017, 09:57 PM   #1404
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
8/23/17 - 2FB+UL
Full body

Cable x-over: 90 2x15
Machine standing laterals: 35 2x15
HS pull downs with D-rings: 200 2x15
Reverse grip tricep push downs: 85 2x15
Sitting incline hammer curls: 30's 2x15
Hack squats: 190 2x12
Standing incline calve raises: 65 11,10
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Old 08-25-2017, 10:11 PM   #1405
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
8/25/17 - 2FB+UL
Lower

Floor deads: 415 10x1
Sitting leg curls: 115 8x5
Smith Bulgarian split squat: 140 8x5
Selectorized leg press: 16x20
Cybex rotary calves: 325 8x5
Abs
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Old 08-27-2017, 10:18 PM   #1406
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
8/26/17 - 2FB+UL
Upper

Smith machine CGBP: 235 8x5
Push ups: bw+band 20
Machine divergent rows: 250 8x5
Rack pull ups : 80 8x5
Rope straight arm pull downs: 65x20
Sitting single arm DB shoulder press: 75 8x5
Smith machine upright rows: 135x20
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Old 08-28-2017, 10:26 PM   #1407
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
8/28/17 - 2FB+UL
Full body

Smith incline press: 205 15,11
Rear cable laterals: 35 12,9
Over head single arm cable tricep extensions (o): 80 10,8
Db pinwheel curls: 50's 12,10
BB squat: 210x20
Hoist reverse pull downs: 15x10, 12x15
abs:
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Old 08-30-2017, 10:08 PM   #1408
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
8/30/17 - 2FB+UL
Full body

HS chest press: 250 11,7
Smith machine shoulder press: 195 12,9
Smith machine dead stop rows: 235x10, 205x15
Tricep push downs: 110x10, 90x15
Reverse single arm cable curls: 45 20,18
HS horizontal leg press: 540 2x15
Sitting calve raises: 125x10, 100x11
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Old 09-01-2017, 11:02 AM   #1409
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
9/1/17 - 2FB+UL
Lower

Squat: Wendler 5/3/1
Laying leg curls: 120 8x5
HS RDL: 290 8x5
Leg extension: 175x17
Smith machine calves: 385 8x5
Abs
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Old 09-01-2017, 11:01 PM   #1410
GoshDarn
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Join Date: Aug 2017
Posts: 17
Quote:
Originally Posted by LG1 View Post
9/1/17 - 2FB+UL
Lower

Squat: Wendler 5/3/1
Laying leg curls: 120 8x5
HS RDL: 290 8x5
Leg extension: 175x17
Smith machine calves: 385 8x5
Abs
When you say 120 8x5, do you mean 8 sets of 5 reps or 8 reps 5 sets?
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Old 09-02-2017, 07:21 AM   #1411
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
Quote:
Originally Posted by GoshDarn View Post
When you say 120 8x5, do you mean 8 sets of 5 reps or 8 reps 5 sets?


8 sets of 5 reps. 60 seconds rest for all these sets.
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Old 09-02-2017, 12:22 PM   #1412
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
9/2/17 - 2FB+UL
Upper

DB incline chest press: 80's 8x5
Pec deck: 150x20
Machine divergent rows: 255 8x5
Trap bar rows: 260 8x5
HS pullover: 200x18
HS shoulder press: 200 5,5,5,5,5,4,4,3
Sitting machine laterals: 140x20
__________________
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Old 09-04-2017, 12:42 PM   #1413
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
9/4/17 - 2FB+UL
Full body

HS incline chest press: 250 17,10
BTN Smith machine shoulder press: 155 18,14
Wide grip cable rows: 180 2x12
Smith machine drag curls: 115 15,12
Over head single arm cable tricep extensions (U): 80x8, 65x14
BB squat: 215x20
abs:
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Old 09-06-2017, 09:13 PM   #1414
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
9/6/17 - 2FB+UL
Full body

Cable x-over: 100 17,13
Machine standing laterals: 40 17,14
HS pull downs with D-rings: 210 16,13
Reverse grip tricep push downs: 90 15,12
Sitting incline hammer curls: 35's 8,10
Hack squats: 190 2x15
Standing incline calve raises: 65 13,11
__________________
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Old 09-08-2017, 09:57 PM   #1415
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
9/8/17 - 2FB+UL
Lower

Floor deads: 425 5x1/ sg rack deads 315 2x6
Sitting leg curls: 120 5x5
Smith Bulgarian split squat: 145 5x5
Selectorized leg press: 17x20
Cybex rotary calves: 330 5x5
Abs
__________________
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Old 09-09-2017, 12:50 PM   #1416
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
9/9/17 - 2FB+UL
Upper

Smith machine CGBP: 245 5x5
Push ups: bw+band 20
Machine divergent rows: 270 5x5
Rack pull ups : 85 5x5
Rope straight arm pull downs: 70x20
Sitting single arm DB shoulder press: 80 5x5
Smith machine upright rows: 140x16
__________________
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Old 09-11-2017, 09:14 PM   #1417
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
9/11/17 - 2FB+UL
Full body

Smith incline press: 215 14,10
Rear cable laterals: 40 11,8
Over head single arm cable tricep extensions (o): 80 14,9
Db pinwheel curls: 55's 11,9
BB squat: 215x20
Hoist reverse pull downs: 16x6, 13x13
abs:
__________________
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Old 09-13-2017, 09:48 PM   #1418
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
9/13/17 - 2FB+UL
Full body

HS chest press: 250 12,9
Smith machine shoulder press: 200 8,6
Smith machine dead stop rows: 245x7, 225x10
Tricep push downs: 110x12,8
Reverse single arm cable curls: 50 20,18
HS horizontal leg press: 560 2x12
Sitting calve raises: 130x10, 105x12
__________________
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Old 09-15-2017, 09:59 PM   #1419
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
9/15/17 - 2FB+UL
Lower

Squat: Wendler 5/3/1
Laying leg curls: 125 5x5
HS RDL: 300 5x5
Leg extension: 175x20
Smith machine calves: 395 5x5
Abs
__________________
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Old 09-16-2017, 01:30 PM   #1420
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,428
9/16/17 - 2FB+UL
Upper

DB incline chest press: 85's 5x5
Pec deck: 155x20
Machine divergent rows: 275 5x5
Meadow rows
HS pullover: 200x18
HS shoulder press: 205 5x5
Sitting machine laterals: 145x15
__________________
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