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Old 06-02-2018, 03:04 PM   #1551
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/02/18- 2FB+UL
Lower
3X Week

Squat: 325 5,4
Laying leg curls: 160 4,4,3 / 130x9 / 110x12
HS RDL + shrug: 410 6x4
Leg extension: 220x15
Standing incline machine calves: 120 6x5
Reverse hypers:
Abs
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Old 06-03-2018, 04:54 PM   #1552
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/03/18- 2FB+UL
3X Week
Upper


DB incline chest press: 105s 7,7,6 / 90s x 12
Pec deck: 190x16
Machine divergent rows: 310 6x4
T-Bar Row: 190 6x6
HS pullover: 250x20
HS shoulder press: 250 3,2,2 / 190x10
140+band: 14
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Old 06-05-2018, 09:38 PM   #1553
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/05/18 - 2FB+UL
3X Week
Full body

Rev. Grip sitting dip machine: 200 15,14
HS single arm angled press: 45x30
Cable laterals: 60 2x9
HS single arm press: 45x15
HS pull downs with D-rings: 300 2x9 / 230x15
Rev. Pec deck: 140x15
Single arm rope push downs: 40 20,15
Sitting incline curls: 45s 9,8
Hack squat: moving legs to twice a week
Standing incline calve raises: 120 6x6
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Old 06-07-2018, 10:21 PM   #1554
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/07/18- 2FB+UL
3X Week
Full body

HS incline chest press: 360 12,10 / WM set with band 280x20
BTN Smith machine shoulder press: 195 10,7 / WM strive rev. Seated shoulder press: 90x25
Single arm lat pull downs: 100 9,8 / WM reverse pec deck: 160x11
Smith machine drag curls: 185 9,8
Over head single arm cable tricep extensions (U): 95 13,7
Back Squat: 275x9
Hack squat: 320 2x7
abs:
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Old 06-09-2018, 11:41 AM   #1555
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/09/18- 2FB+UL
3X Week
Upper

Smith machine CGBP: 290 6,5,4 / 265x8 / 245x10
Incline press + band: 65's x 16
HS shrug station rows: 320 5x4
Meadows rows: 170 4x7
Rope straight arm pull downs : 50x30
DC row: 80x20
Machine shoulder press: 240 3x5 / add band: 190x12, 150x20
Smith machine upright rows: 175x15
__________________
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Old 06-10-2018, 01:26 PM   #1556
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/10/18- 2FB+UL
3X Week
Lower

Floor deads: skipped
rack deads skipped
Sitting leg curls: 175 5,5,5,4,4
Smith Bulgarian split squat: 225 4,4,3 / 135x10
Hoist horizontal leg press: 810 2x15
45* leg press: skipped
Cybex rotary calves: 390 11,8,7,7
Abs
Back rev hypers
__________________
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Old 06-12-2018, 09:38 PM   #1557
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/12/18 2FB+UL
3X Week
Full body


HS chest press: 310 12,10 WM: 230+band: 20
HS reverse shoulder press: 210 11,9 / single arm: 65x20
DB chest supported rows: 90's 12,10
Lat pull downs: 110x25
Rack deads: 405 8,6
Cybex tricep ext: 115 20,18
Facing away single arm cable curls: 70 9,8 / 35x13
Sitting calves: 140 7,7,7,6,6,6
__________________
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Old 06-14-2018, 09:32 PM   #1558
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/14/18 - 2FB+UL
3X Week
Full body

Smith incline press: 265 2x6 / 235x12
Cybex laterals: 160x11 / 130x15
Over head single arm cable tricep extensions (o): 80 4x10
pinwheel curls: 55's 12,10 / 35's x 15
Hack squat: 320 2x9
V-grip pull downs: 220 12,10 / 180x12
Rev pec deck: 140x18
abs:
__________________
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Old 06-16-2018, 01:33 PM   #1559
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/16/18- 2FB+UL
3X Week
Upper


DB incline chest press: 110s 5,4,4 / 95s x 10
Pec deck: 190x13
Machine divergent rows: 310 6x5
T-Bar Row: 190 6x7
HS pullover: 260x13
HS shoulder press: 250 6,4,3
190+band: 9 / 140x20
Single arm HS overhead press: 45x17
__________________
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Old 06-17-2018, 07:02 PM   #1560
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/17/18- 2FB+UL
Lower
3X Week

Squat: 325 3x1 / 275x1
Hoist laying leg press: 835 skipped
Laying leg curls: 160 5,4,3 / 130x10 / 115x13
Leg extension: 220x20
Standing incline machine calves: 120 7,6,6,6,6,6
Standing GMs in cage: 135 2x15
Abs
*terrible IT band / TFL pain back in effect
__________________
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Old 06-19-2018, 10:12 PM   #1561
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/19/18 - 2FB+UL
3X Week
Full body

Rev. Grip sitting dip machine: 210 2x15
HS single arm angled press: 55x20 / + band: 45x20
Cable laterals: 60 2x10
HS RDL + shrug: 410 2x6
HS pull downs with D-rings: 300 11,9 / 250x12
Rev. Pec deck: 160x15
Single arm rope push downs: 50 12,9 / 20x24
Sitting incline curls: 45s 10,9 / 35x12
Cybex calve press: 330
__________________
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Old 06-21-2018, 10:45 PM   #1562
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/21/18- 2FB+UL
3X Week
Full body

HS incline chest press: 370 12,10 / WM set with band 290x20
BTN Smith machine shoulder press: 195 10,8 / WM strive rev. Seated shoulder press: 100x20
Single arm lat pull downs: 100 12,10 / WM reverse pec deck: 160x14
Smith machine drag curls: 185 10,9
Rolling EZ bar tricep extensions: 75
Hack squat: 320 2x10
abs:
__________________
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Old 06-24-2018, 11:02 AM   #1563
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/23/18- 2FB+UL
3X Week
Upper

Decline Smith machine CGBP: 290 6,5,4 / 265x11 / 245x12
Incline press + band: 65's x 16
HS shrug station rows: 320 5x5
Meadows rows: 170 4x7
Single arm straight pull downs : 40x12
DC row: 90x15
Machine shoulder press: 240 5,5,4 / add band: 190x12, 170x20
Smith machine upright rows: 185x10
__________________
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- Success is the best revenge

Last edited by LG1; 06-25-2018 at 06:28 PM.
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Old 06-25-2018, 06:30 PM   #1564
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/24/18- 2FB+UL
3X Week
Lower

Sitting leg curls: 175 5x5
Smith Bulgarian split squat: 225 skipped
Hoist horizontal leg press: 835 skipped
45* leg press: 540x12
Cybex rotary calves: 390 10,9,6,5,5,5
Abs
Back rev hypers
__________________
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Old 06-26-2018, 09:28 PM   #1565
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/26/18 2FB+UL
3X Week
Full body


HS chest press: 320 10,9WM: 240+band: 20
HS reverse shoulder press: 220 10,9 / single arm: 75x20
DB chest supported rows: 95's 10,9
Lat pull downs: 120x30
Rack deads: 415 8,6
Cybex tricep ext: 120x25, 130x20
Facing away single arm cable curls: 70 12,10/ 35x20
Sitting calves: 140 10,9,8,7,7,6
Back ext: 3x20
__________________
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Last edited by LG1; 06-28-2018 at 10:50 PM.
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Old 06-28-2018, 10:48 PM   #1566
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/28/18 - 2FB+UL
3X Week
Full body

Smith incline press: 265 8,6 / 245x10
Cybex laterals: 160x10 / 135x12
Over head single arm cable tricep extensions (o): 80x18,12 90x6 100x5 110x4
pinwheel curls: 60s 9,8 / 40s x 15
Hack squat: 320 6,4,4,3,3,3
V-grip pull downs: 230 8,7 / 180x15
Rev pec deck: 160x10
abs:
__________________
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Old 07-01-2018, 02:07 PM   #1567
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
06/30/18- 2FB+UL
3X Week
Upper


DB incline chest press: 110s 6,4,4 / 95s x 12
Pec deck: 190x15
Machine divergent rows: 310 6x6
T-Bar Row: 190 5x8
HS pullover: 260x17
HS shoulder press: 250 7,5,4
190+band: 10 / 160x14
Single arm HS overhead press: 45x16
__________________
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Old 07-10-2018, 09:39 PM   #1568
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
07/10/18 - 2FB+UL
3X Week
Full body

Rev. Grip sitting dip machine: 220 2x15
HS single arm angled press: 65x20 / + band: 45x20
DB high pulls: 20s 2x15
HS RDL + shrug: 410 2x6
HS pull downs with D-rings: 320 8,7
Rev. Pec deck: 160x14
Single arm rope push downs: 50 14,12
Sitting incline curls: 45s 9,6
Sitting calve raises: 140 9,7,5
Single leg press: 3 sets
__________________
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Old 07-12-2018, 10:45 PM   #1569
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
7/12/18- 2FB+UL
3X Week
Full body

HS incline chest press: 370 2x12 / WM set with blue band 270x20
BTN Smith machine shoulder press: 205 7,6 / WM strive rev. Seated shoulder press: 110x20
Single arm lat pull downs: 110 8,7 / WM reverse pec deck: 160x18
Smith machine drag curls: 185 9,7
Rolling EZ bar tricep extensions: 75 2x15
Hack squat: 320 2x4
Paused Back squat to box: 185x15
Glutes
Core
__________________
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Old 07-14-2018, 02:50 PM   #1570
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
07/14/18- 2FB+UL
3X Week
Upper

Smith machine CGBP: 295 6,4 / 265x8 / 245x12
Incline press + band: 20s x 20
HS shrug station rows: 320 5x5
Meadows rows: 170 3x8
straight sigle arm pull downs : 40x16
DC row: 90x12
Machine shoulder press: 240 3x5 / add band: 190x12, 150x20
Smith machine upright rows: 185x10
Rear cable laterals: 20x20
__________________
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- Success is the best revenge

Last edited by LG1; 07-14-2018 at 02:52 PM.
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Old Yesterday, 06:37 PM   #1571
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,573
07/14/18- 2FB+UL
3X Week
Lower

Sitting leg curls: 180 5,5,4,3,3
Smith Bulgarian split squat: 225 skipped
Squat: 315 for a few $1's
Smith squats
Hoist horizontal leg press: 835 skipped
45* leg press: 540 skipped
Cybex rotary calves: 390 12,6,6,5,5
Back rev hypers
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

- Success is the best revenge
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