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Old 04-17-2018, 09:35 PM   #1526
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
04/17/18- 2FB+UL
3X Week
Full body

HS incline chest press: 350 6,5
BTN Smith machine shoulder press: 195 6,5
Single arm lat pull downs: 80 2x12
Smith machine drag curls: 165 12,10
Over head single arm cable tricep extensions (U): 90 8,7
Hack squat: 280 2x15
abs:
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Old 04-19-2018, 05:05 AM   #1527
Big-Chest
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Join Date: Sep 2014
Posts: 21
Been following your log a while now.

What was your experience with the 3 way split posted before the FB/UL?
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Old 04-19-2018, 09:45 PM   #1528
LG1
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Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
Quote:
Originally Posted by Big-Chest View Post
Been following your log a while now.

What was your experience with the 3 way split posted before the FB/UL?
Thanks for following.

The 3 way split is awesome if you have time to train 6x week and are in a caloric surplus.
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Old 04-19-2018, 09:57 PM   #1529
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
04/19/18 2FB+UL
3X Week
Full body
* Decided to add some intensity techniques via WM (widow makers)

HS chest press: 300 6,5 / WM: 200+band: 20
HS reverse shoulder press: 200 9,8
DB chest supported rows: 85's 12,9 / WM: 40+band:20
DC Row: 60x15
Tricep push downs: 125 9,8 / 100x15
Reverse grip sitting dip machine: 150x20
Facing away single arm cable curls: 60 12,8
Hoist leg press: 810 2x12
BW calve raises
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Old 04-21-2018, 02:34 PM   #1530
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
04/21/18- 2FB+UL
Lower
3X Week

Squat: 325 2x4
Laying leg curls: 155 3x5/ 135x7 / 115x10
HS RDL + shrug: 410 5x4
Leg extension: 210x20
Standing machine calves: 140 5x5
Reverse hypers:
Abs
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Old 04-24-2018, 06:43 PM   #1531
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
04/24/18 - 2FB+UL
3X Week
Full body

Smith incline press: 255 7,5
Cybex laterals: 160x8, 120x15
Over head single arm cable tricep extensions (o): 100 7,6
pinwheel curls: 50's 14,9
Squat WM: 270x20
V-grip pull downs: 215 8,7
abs:
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Old 04-26-2018, 10:43 PM   #1532
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
04/26/18- 2FB+UL
3X Week
Upper


DB incline chest press: 105s 3x4 / 85s 2x9
Pec deck: 190x12
Reverse grip sitting dip machine: 170x20
Machine divergent rows: 310 6x4
T-Bar Row: 180 6x6
HS pullover: 250x17
HS shoulder press: 250 3,2,2 / 180x10
140+band: 11
HS over head single arm presses: 45x8
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Old 04-28-2018, 02:15 PM   #1533
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
04/28/18 - 2FB+UL
3X Week
Full body

Single arm cable chest press: 150 2x12
Cable laterals: 50 2x12
HS pull downs with D-rings: 290 2x9
Single arm rope push downs: 50 10,8
Sitting incline curls: 45 12,10
Hack squat: 290 2x15
Standing incline calve raises: 120 9,7
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Old 05-08-2018, 10:45 PM   #1534
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
Back from jazz fest in New Orleans...


05/8/18- 2FB+UL
3X Week
Lower

Floor deads: 475x1, 425 3x1
rack deads 425 2x2
Sitting leg curls: 170 5x5
Smith Bulgarian split squat: 225 5x3
45* leg press: 520x12
Cybex rotary calves: 390 5x5
Abs
Reverse ghetto hypers
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Old 05-09-2018, 02:10 AM   #1535
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 219
Quote:
Originally Posted by LG1 View Post
Back from jazz fest in New Orleans...


05/8/18- 2FB+UL
3X Week
Lower

Floor deads: 475x1, 425 3x1
rack deads 425 2x2
Sitting leg curls: 170 5x5
Smith Bulgarian split squat: 225 5x3
45* leg press: 520x12
Cybex rotary calves: 390 5x5
Abs
Reverse ghetto hypers
Jazz fest must have been really cool, how was it? And what are reverse ghetto hypers?
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Old 05-10-2018, 09:45 PM   #1536
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
05/11/18- 2FB+UL
3X Week
Full body

HS incline chest press: 350 12,10 / WM set with band 260x20
BTN Smith machine shoulder press: 195 7,5 / WM set on strive rev. Seated shoulder press 75x20
Single arm lat pull downs: 90 2x12 / WM set reverse pec deck 140 12+8
Smith machine drag curls: 170 2x10
Over head single arm cable tricep extensions (U): 90 2x12
Hoist leg press: 810 2x13
abs:
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Old 05-10-2018, 10:02 PM   #1537
LG1
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Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
Quote:
Originally Posted by Henke_prytz View Post
Jazz fest must have been really cool, how was it? And what are reverse ghetto hypers?
Although not a jazz fan. I enjoyed the music. However the food
And drinks were off the charts goood...

Since my gym doesn’t have a reverse hyper machine I had to
Improvise ... this is my version

https://youtu.be/qXKQgfMwHyM
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Old 05-11-2018, 11:50 AM   #1538
Henke_prytz
Bantamweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 219
Quote:
Originally Posted by LG1 View Post
Although not a jazz fan. I enjoyed the music. However the food
And drinks were off the charts goood...

Since my gym doesn’t have a reverse hyper machine I had to
Improvise ... this is my version

https://youtu.be/qXKQgfMwHyM
Never been to the US but it sounds like this would be a cool thing to do And that's kinda what I was expecting but never seen it. Clever move
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Old 05-12-2018, 01:49 PM   #1539
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
05/12/18- 2FB+UL
3X Week
Upper

Smith machine CGBP: 290 3x3 / 265x6 / 245x7
Incline press + band: 55's x 20
HS shrug station rows: 300 5x5
Meadows rows: 160 3x8
Rope straight arm pull downs: 100x16
Machine shoulder press: 240 3x4 / add band: 185x12
Smith machine upright rows: 175x12
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Old 05-13-2018, 10:38 PM   #1540
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
05/13/18- 2FB+UL
Lower
3X Week

Squat: 325 2x2
Laying leg curls: 155 3x3/ 135x8 / 115x10
HS RDL + shrug: 410 5x2
Leg extension: 215x20
Standing machine calves: 150 5x3
Reverse hypers:
Abs
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Old 05-15-2018, 10:38 PM   #1541
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
05/15/18 2FB+UL
3X Week
Full body


HS chest press: 300 8,6 / WM: 210+band: 20
HS reverse shoulder press: 200 10,8
DB chest supported rows: 90's 8,6
DC Row: 60x20
Tricep push downs: 70x20, 90x15, 110x8
Reverse grip sitting dip machine: 180x20
Facing away single arm cable curls: 65 14,12
Squat: 275x5
Sitting calves: 135 10,9,7,7,6
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Old 05-17-2018, 10:37 PM   #1542
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
05/17/18 - 2FB+UL
3X Week
Full body

Smith incline press: 255 9,7 / 225x12
Cybex laterals: 160x9, 130x15
Over head single arm cable tricep extensions (o): 100 9,7 / 60x18
pinwheel curls: 55's 9,7 / 25's x 20
Hack squat: 310 2x8
V-grip pull downs: 220 8,6
abs:
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Old 05-20-2018, 12:32 PM   #1543
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
05/19/18- 2FB+UL
3X Week
Upper


DB incline chest press: 105s 3x5 / 85s 12
Pec deck: 190x15
HS row on shrug station: 300 5x5
T-Bar Row: 180 5x6
HS pullover: 250x14
HS shoulder press: 250 4,3,3 / 180x14
140+band: 12
HS over head single arm presses: 45x12
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Old 05-21-2018, 08:51 AM   #1544
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
05/20/18- 2FB+UL
3X Week
Lower

Floor deads: skipped
rack deads 425x2
Sitting leg curls: 175 5,5,5,3,3
Smith Bulgarian split squat: 225x4
45* leg press: 520x20
Cybex rotary calves: 390x15
Abs
Back hypers
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Old 05-22-2018, 09:52 PM   #1545
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
05/22/18 - 2FB+UL
3X Week
Full body

Rev. Grip sitting dip machine: 190x20, 200x15
Cable laterals: 50 14,12
HS pull downs with D-rings: 290 12,10
Rev. Pec deck: 120x25
Single arm rope push downs: 50 15,12
Sitting incline curls: 45s 2x9
Hack squat: 310 skipped
Standing incline calve raises: 120 6x4
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Old Yesterday, 09:29 PM   #1546
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,546
05/24/18- 2FB+UL
3X Week
Full body

HS incline chest press: 360 8,7 / WM set with band 270x20
BTN Smith machine shoulder press: 195 8,7 / WM strive rev. Seated shoulder press: 80x25
Single arm lat pull downs: 95 11,10 / WM reverse pec deck: 140x20
Smith machine drag curls: 175 11,10
Over head single arm cable tricep extensions (U): 95 11,9
Hoist leg press: 810 skipped
abs:
__________________
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