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Old 01-09-2018, 10:21 PM   #1476
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
01/09/18 2FB+UL
3X Week
Full body

HS chest press: 270 13,9
HS reverse shoulder press: 160 15,14
HS bent over rows: 230 12,10
Tricep push downs: 120 10,8
Facing away single arm cable curls: 30 2x15
Hoist horizontal leg press: 630 15,12
Sitting calve raises: 140 9,8
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Old 01-11-2018, 10:25 PM   #1477
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
01/11/18- 2FB+UL
Lower
3X Week

Squat: 315 2x4
Laying leg curls: 150 5,5,4 / 135x5 / 120x6
HS RDL + shrug: 370 5x5
Leg extension: 200x18
Smith machine calves: 465 3x5, 360x8, 270x15
Back extensions
Abs
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Old 01-14-2018, 03:58 PM   #1478
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
01/13/18 - 2FB+UL
3X Week
Full body

Smith incline press: 225 2x15
Cybex laterals: 90 2x15
Over head single arm cable tricep extensions (o): 90 2x10
pinwheel curls: 25's 2x20
Hack squat: 230 2x15
V-grip pull downs: 200 2x12
abs:
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Old 01-16-2018, 10:31 PM   #1479
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
01/16/18- 2FB+UL
3X Week
Upper

DB incline chest press: 100 3x5, 90x12,8
Pec deck: 180x12
Machine divergent rows: 290 3x5, 260x9, 235x12
HS pullover: 230x15
HS shoulder press: 230 3x5, 110+band 20
HS over head single arm presses: 35x20
Rack pull ups: 100 3x5, 50x10, 25x12
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Old 01-18-2018, 10:15 PM   #1480
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
01/18/18 - 2FB+UL
3X Week
Full body

Single arm cable chest press: 120 2x15
Cable laterals: 35 18,15
HS pull downs with D-rings: 270 2x10
Single arm rope push downs: 40 2x15
Sitting incline curls: 25 2x20
squats: 260 11,9
Standing incline calve raises: 95 2x11
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Old 01-21-2018, 05:36 PM   #1481
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
01/20/18 - 2FB+UL
3X Week
Lower

Floor deads: 465 3x1 / sg rack deads 405 2x4
Sitting leg curls: 155 5x5
Smith Bulgarian split squat: 185 5x5
45* leg press: skipped
Cybex rotary calves: 370 5x5
Abs
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Last edited by LG1; 01-25-2018 at 09:42 PM.
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Old 01-23-2018, 10:11 PM   #1482
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
01/23/18- 2FB+UL
3X Week
Full body

HS incline chest press: 320 2x15
BTN Smith machine shoulder press: 185 2x8
Seated HS shrug rows: 200 2x8
Smith machine drag curls: 135 14,12
Over head single arm cable tricep extensions (U): 90 8,6
Hoist horizontal leg press: 680 2x15
abs:
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Old 01-25-2018, 09:49 PM   #1483
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
01/25/18- 2FB+UL
3X Week
Upper

Smith machine CGBP: 275 3x5, 245x10, 225x15
Incline press + band: 50's x 15
HS shrug station rows: 250 5x5
Meadows rows: 140 5,6,7
Rope straight arm pull downs: 90x20
Machine shoulder press: 220 3x5, 200x12, 180x18, 150 add band x 15
Smith machine upright rows: 155x12

*
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Old 01-27-2018, 01:31 PM   #1484
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
01/27/18 2FB+UL
3X Week
Full body

HS chest press: 280 13,9
HS reverse shoulder press: 170 18,15
DB chest supported rows: 75's 2x12
Tricep push downs: 120 14,10
Facing away single arm cable curls: 35 2x12
Squat WM: 260x15
Sitting calve raises: 140 13,10
__________________
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Old 01-30-2018, 10:19 PM   #1485
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
01/30/18- 2FB+UL
Lower
3X Week

Squat: 315 2x5
Laying leg curls: 150 3x5 / 135x5 / 120x7
HS RDL + shrug: 380 5x5
Leg extension: 205x15
Smith machine calves: 465 3x5, 405x9, 315x16
Standing GMs: 135 2x15
Abs
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Old 02-01-2018, 10:14 PM   #1486
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/01/18 - 2FB+UL
3X Week
Full body

Smith incline press: 235 15,11
Cybex laterals: 95 2x15
Over head single arm cable tricep extensions (o): 90 13,11
pinwheel curls: 30's 2x15
Hack squat: 240 2x15
V-grip pull downs: 205 14,10
abs:
__________________
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Old 02-04-2018, 01:51 PM   #1487
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/04/18- 2FB+UL
3X Week
Upper

DB incline chest press: 105x4, 80 2x12
Pec deck: 180x16
Machine divergent rows: 295 3x5, 260 12,9
HS pullover: 230x20
HS shoulder press: 240 3x5, 120+band 20
HS over head single arm presses: 45x15
Rack pull ups: 105 3x5, 50x10, 25x15
__________________
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Old 02-06-2018, 09:22 PM   #1488
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/06/18 - 2FB+UL
3X Week
Full body

Single arm cable chest press: 130 2x15
Cable laterals: 40 13,11
HS pull downs with D-rings: 280 2x8
Single arm rope push downs: 45 12,11
Sitting incline curls: 30 2x15
Hoist laying leg press: 720 2x15
Standing incline calve raises: 100 2x10
__________________
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Old 02-08-2018, 10:29 PM   #1489
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/08/18 - 2FB+UL
3X Week
Lower

Floor deads: 465 4x1 / sg rack deads 405 2x6
Sitting leg curls: 160 5x5
Smith Bulgarian split squat: 195 5x5
45* leg press: 450x12
Cybex rotary calves: 375 5x5
Abs
__________________
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Old 02-11-2018, 11:46 AM   #1490
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/10/18- 2FB+UL
3X Week
Full body

HS incline chest press: 330 13,11
BTN Smith machine shoulder press: 185 12,10
Seated HS shrug rows: 200 2x10
Smith machine drag curls: 140 15,12
Over head single arm cable tricep extensions (U): 90 10,8
Squat WM: 260x20
abs:
__________________
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Old 02-13-2018, 09:17 PM   #1491
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/13/18- 2FB+UL
3X Week
Upper

Smith machine CGBP: 285 3x4, 255x7, 235x10
Incline press + band: 50's x 20
HS shrug station rows: 270 5x5
Meadows rows: 140 3x7
Rope straight arm pull downs: 95x15
Machine shoulder press: 230 3x5, 210 2x10, 150 add band x 20
Smith machine upright rows: 155x15
__________________
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Old 02-15-2018, 10:25 PM   #1492
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/15/18 2FB+UL
3X Week
Full body

HS chest press: 290 12,10
HS reverse shoulder press: 180 2x15
DB chest supported rows: 80's 10,9
Tricep push downs: 120 14,10
Facing away single arm cable curls: 40 2x15
Hack squat : 250 2x15
Sitting calve raises: 145 9,8
__________________
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Old 02-16-2018, 04:01 AM   #1493
Henke_prytz
Lightweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 251
Hey mate, been reading your journal for a while now and I can't seem to figure out your program. Are you running a program or are these workouts your idea? Really like to follow your journal. Keep at it man!
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Old 02-19-2018, 01:28 PM   #1494
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/17/18- 2FB+UL
Lower
3X Week

Squat: 315 2x6
Laying leg curls: 150 3x5 / 130x7 / 110x10
HS RDL + shrug: 390 5x5
Leg extension: 205x20
Smith machine calves: 475 3x5, 405x12, 315x17
Reverse hypers:
Abs
__________________
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Last edited by LG1; 02-19-2018 at 04:06 PM.
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Old 02-19-2018, 01:33 PM   #1495
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/19/18 - 2FB+UL
3X Week
Full body

Smith incline press: 245 15,10
Cybex laterals: 100 2x15
Over head single arm cable tricep extensions (o): 95 13,10
pinwheel curls: 35's 2x15
Hoist laying leg press: 770 2x15
V-grip pull downs: 210 14,9
abs:
__________________
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Old 02-19-2018, 01:37 PM   #1496
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
Quote:
Originally Posted by Henke_prytz View Post
Hey mate, been reading your journal for a while now and I can't seem to figure out your program. Are you running a program or are these workouts your idea? Really like to follow your journal. Keep at it man!

Thx for following.

I was training 4x week. Doing full body mo and wed. Followed by upper Friday and lower Saturday.

Now I am training 3x week. I do full body tue followed by upper Thursday and another full body Saturday followed by upper Tuesday and it keeps rotating just like that.

I got a lot of my ideas from Steve shaw. He's a powerlifter turned power builder. Has a YouTube channel and writes articles for tiger fitness if you are interested.
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Old 02-19-2018, 02:57 PM   #1497
Henke_prytz
Lightweight Member
 
Join Date: Nov 2016
Location: Barcelona
Posts: 251
Quote:
Originally Posted by LG1 View Post
Thx for following.

I was training 4x week. Doing full body mo and wed. Followed by upper Friday and lower Saturday.

Now I am training 3x week. I do full body tue followed by upper Thursday and another full body Saturday followed by upper Tuesday and it keeps rotating just like that.

I got a lot of my ideas from Steve shaw. He's a powerlifter turned power builder. Has a YouTube channel and writes articles for tiger fitness if you are interested.
Alright! That sounds like a very interesting routine. I might have to research a bit on this. A lot of frequency... I'll def look up Steve Shaw. Thanks, mate
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Old 02-21-2018, 10:09 PM   #1498
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/21/18- 2FB+UL
3X Week
Upper

DB incline chest press: 105 6,5,4 / 85x11
Pec deck: 180x20
Machine divergent rows: 300 5,5,3 / 270x10
HS pullover: 240x20
HS shoulder press: 250 3x5, 140+band: 15
HS over head single arm presses: 45x15
Rack pull ups: 110 4,3,4 / 45x12
__________________
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Old 02-24-2018, 01:02 PM   #1499
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/24/18 - 2FB+UL
3X Week
Full body

Single arm cable chest press: 140 2x10
Cable laterals: 45 2x12
HS pull downs with D-rings: 280 2x8
Single arm rope push downs: 50 2x8
Sitting incline curls: 35 2x15
Squat WM: 265x15
Standing incline calve raises: 110 9,8
__________________
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Old 02-27-2018, 10:09 PM   #1500
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,574
02/27/18- 2FB+UL
3X Week
Upper

Smith machine CGBP: 285 3x5, 255x10, 235x12
Incline press + band: 55's x 15
HS shrug station rows: 280 5x5
Meadows rows: 150 6,5,4
Rope straight arm pull downs: 95x20
Machine shoulder press: 235 3x5, 215x15, 170 add band x 20
Smith machine upright rows: 155x20
__________________
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