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Old 10-04-2017, 10:36 PM   #1426
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/4/17 - 2FB+UL
Full body

HS chest press: 255 12,9
Smith machine shoulder press: 200x6, 185x10
Smith machine dead stop rows: 245x10, 225x12
Tricep push downs: 110 12,10
Reverse single arm cable curls: 55 19,18
HS horizontal leg press: 560 2x15
Sitting calve raises: 130 10,9
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Old 10-06-2017, 09:30 PM   #1427
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/6/17 - 2FB+UL
Lower

Squat: Wendler 5/3/1
Laying leg curls: 130 5x5
HS RDL: 310 5x5
Leg extension: 180x17
Smith machine calves: 405 5x5
Abs
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Old 10-07-2017, 02:21 PM   #1428
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/7/17 - 2FB+UL
Upper

DB incline chest press: 90's 5x5
Pec deck: 160x15
Machine divergent rows: 280 5x5
HS pullover: 210x20
HS shoulder press: 210 5x5
Sitting machine laterals: 145x20
__________________
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Old 10-09-2017, 02:40 PM   #1429
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/9/17 - 2FB+UL
Full body

HS incline chest press: 270 14,10
BTN Smith machine shoulder press: 175 13,8
Wide grip cable rows: 200 2x12
Smith machine drag curls: 125 14,12
Over head single arm cable tricep extensions (U): 85x12, 75x15
BB squat: 225x20
abs:
__________________
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Old 10-11-2017, 10:23 PM   #1430
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/11/17 - 2FB+UL
Full body

Cable x-over: 110 15,10
Machine standing laterals: 50 16,13
HS pull downs with D-rings: 230 15,10
Reverse grip tricep push downs: 100 14,10
Sitting incline hammer curls: 40's 13,10
Hack squats: 210 2x15
Standing incline calve raises: 70 10,8
__________________
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Old 10-17-2017, 12:00 AM   #1431
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/13/17 - 2FB+UL
Lower

Floor deads: 445x1 / sg rack deads 345 2x6
Sitting leg curls: 130 5x5
Smith Bulgarian split squat: 155 5x5
45* leg press: 270x20
Cybex rotary calves: 340 5x5
Abs
__________________
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Old 10-17-2017, 12:02 AM   #1432
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/14/17 - 2FB+UL
Upper

Smith machine CGBP: 255 5x5
Fly press + band: 30x20
Trap bar rows: 275 3x5
MeadowS rows: 70 3x8
Rope straight arm pull downs: 80x20
Machine shoulder press: 190 5x5
Smith machine upright rows: 145x20
__________________
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Last edited by LG1; 10-28-2017 at 06:06 PM.
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Old 10-17-2017, 12:05 AM   #1433
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/16/17 - 2FB+UL
Full body

Smith incline press: 230 10,8
Rear cable laterals: 40 12,10
Over head single arm cable tricep extensions (o): 85 14,13
Db pinwheel curls: 60's 2x6
BB squat: 230x20
Hoist reverse pull downs: 17x6, 15x10
abs:
__________________
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Old 10-18-2017, 10:40 PM   #1434
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/18/17 - 2FB+UL
Full body

HS chest press: 260 12,9
Smith machine shoulder press: 205x8, 185x12
Smith machine dead stop rows: 255 8,7
Tricep push downs: 115 2x12
Reverse single arm cable curls: skipped
HS horizontal leg press: 590 2x15
Sitting calve raises: 135 10,9
__________________
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Old 10-20-2017, 11:29 PM   #1435
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/20/17 - 2FB+UL
Lower

Squat: Wendler 5/3/1
Laying leg curls: 140 5,5,5,4,3
HS RDL: 320 5x5
Leg extension: 180x20
Smith machine calves: 415 5x5
Abs
__________________
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Old 10-22-2017, 03:43 PM   #1436
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/21/17 - 2FB+UL
Upper

DB incline chest press: 95's 5x5
Pec deck: 160x20
Machine divergent rows: 285 5x5
HS pullover: 220x16
HS shoulder press: 215 5x5
Sitting machine laterals: 150x15
__________________
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Old 10-23-2017, 10:09 PM   #1437
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/23/17 - 2FB+UL
Full body

HS incline chest press: 280 15,12
BTN Smith machine shoulder press: 185 11,8
Wide grip cable rows: 210 10,8
Smith machine drag curls: 135 2x8
Over head single arm cable tricep extensions (U): 85 13,9
BB squat: 235x20
abs:
__________________
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Old 10-24-2017, 10:33 PM   #1438
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/24/17 - 2FB+UL
Full body

Cable x-over: 115 16,12
Machine standing laterals: 55 2x12
HS pull downs with D-rings: 240 15,12
Reverse grip tricep push downs: 105 2x12
Sitting incline hammer curls: skipped
Hack squats: 220 2 x10
Standing incline calve raises: 75 12,10
__________________
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Old 10-27-2017, 12:00 AM   #1439
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/26/17 - 2FB+UL
Lower

Floor deads: 445 5x1 / sg rack deads 355 2x6
Sitting leg curls: 135 5x5
Smith Bulgarian split squat: 165 5x5
45* leg press: 270x30
Cybex rotary calves: 345 5x5
Abs
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

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Old 10-28-2017, 06:05 PM   #1440
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/28/17 - 2FB+UL
Upper

Smith machine CGBP: 265 5x5
Fly press + band: 35x20
Trap bar rows: 285 3x5
Meadows rows: 90 3x6
Rope straight arm pull downs: 85x16
Machine shoulder press: 195 5x5
Smith machine upright rows: 150x12
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

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Old 10-30-2017, 10:29 PM   #1441
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
10/30/17 - 2FB+UL
Full body

Smith incline press: 235x11
Rear cable laterals: 45 8,6
Over head single arm cable tricep extensions (o): skipped
Db pinwheel curls: skipped
BB squat: 240x20
Hoist reverse pull downs: 17x7, 15x11
abs:
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

- Success is the best revenge
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Old 11-01-2017, 10:09 PM   #1442
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
11/1/17 - 2FB+UL
Full body

HS chest press: 270 11,9
Smith machine shoulder press: skipped
Smith machine dead stop rows: 265 10,8
Tricep push downs: skipped
Reverse single arm cable curls: 60 14,12
HS horizontal leg press: 630 2x12
Sitting calve raises: 135 12,10
__________________
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Old 11-02-2017, 05:24 AM   #1443
Whorem
New Member
 
Join Date: Nov 2017
Posts: 1
Hey

Quote:
Originally Posted by LG1 View Post
WO: M/W/F

Supps:
Team Skip
WPI
Creatine
L-GLutamine
Beta Alanine
Multi Vitamin
Multi Mineral
Vitamin C
Activated Charcoal
Trans-Reservatrol
Quercetin w/ Bromelain
Cissus
Super Greens
Psyllium Husk Fiber
Ultra Fuel
Beef Liver Pills
Fish Oil
Vitamin B Complex
CoQ10
BCAA 4:1
SOS

Diet:
M/W/F
Wake-up - cissus + L-Glutamine + Beta Alanine

Breakfast: canned baby mackeral + 2 hb eggs + sald greens + 4oz tomato juice + 1 Tbps super greens + 1 Tbsp psyllium husk + water + 1Tbsp fish oil + 1/2 grapefruit + mullti vitamin + Quercetin w/ Bromelain + beef liver pills + CoQ10 + Trans Reservetrol

Snack: Team Skip + almonds + fish oil pills + beef liver pills

Lunch: Chicken/Fish + salad + beef liver pills

Snack: Team Skip + almonds + fish oil pills + beef liver pills

Snack: Team Skip + almonds + fish oil pills + beef liver pills

Dinner: Chicken/fish + salad + beef liver pills

Pre WO: Water + Creatine + L-Glutamine + Beta Alanine + Vit. C + Vit. B Complex + Multi Mineral

During WO: BCAA 4:1

PWO: Ultra Fuel + WPI + Creatine + L Glutamine

ppwo: Team Skip + SOS + 1Tbsp fish oil + 1Tbsp super greens + 1Tbsp psyllium husk + charcoal pills

* Drink water Beta Alanine + Cissus mixture during the day


T/Th

Wake-up - cissus + L-Glutamine + Beta Alanine

Breakfast: Blended instant oats + Team Skip + soy milk + ground coffee + 1 tsp. psyllium husk + 1Tbsp Super Greens + 1Tbsp Coconut oil + 1Tbsp Fish oil + multi vitamin

Snack: Team Skip + almonds + fish oil pills + beef liver pills

Lunch: Chicken/Fish + salad + beef liver pills

Snack: Team Skip + almonds + fish oil pills + beef liver pills

Snack: Team Skip + almonds + fish oil pills + beef liver pills

Dinner: Chicken/fish + salad + beef liver pills

Pre-bed: Team Skip + 1Tbsp fish oil + 1 Tbsp psyllium husk + 1Tbsp super greens + charcoal pills

* Drink water Beta Alanine + Cissus + Creatine + Glutamine mixture throughout the day

Sat/Sun

Carb load days
Take multi vitamin + creatine + L Glutamine + Beta Alanine + Cissus
Thank u for tour tips mate! It helps newbie like me a lot!!

Last edited by Whorem; 11-28-2017 at 01:41 PM.
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Old 11-04-2017, 08:43 AM   #1444
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
11/3/17 - 2FB+UL
Lower

Squat: Wendler 5/3/1
Laying leg curls: 140 5x5
HS RDL + shrug: 330 5x5
Leg extension: 185x15
Smith machine calves: 425 5x5
Abs
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

- Success is the best revenge
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Old 11-05-2017, 11:42 AM   #1445
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
11/4/17 - 2FB+UL
Upper deload

DB incline chest press: 100x5
Pec deck: 170x15
Machine divergent rows: 290x5
HS pullover: 220x20
HS shoulder press: 220 skipped
Sitting machine laterals: 150x15
Rack pull ups: 100x5
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

- Success is the best revenge
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Old 11-06-2017, 11:07 PM   #1446
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
11/6/17 - 2FB+UL
Full body

HS incline chest press: 290 16,15
BTN Smith machine shoulder press: 190x8
Wide grip cable rows: 210 12,10
Smith machine drag curls: 135 2x9
Over head single arm cable tricep extensions (U): skipped
BB squat: 245 2x10
abs:
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

- Success is the best revenge
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Old 11-08-2017, 11:07 PM   #1447
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
11/8/17 - 2FB+UL
Full body

Cable x-over: 120 2x12
Machine standing laterals: 60 2x10
HS pull downs with D-rings: 250 14,10
Single arm rope push downs: 40x10
Sitting incline curls: 45 2x6
Hack squats: 220 2 x15
Standing incline calve raises: 80 12,10
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

- Success is the best revenge
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Old 11-10-2017, 03:30 PM   #1448
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
11/10/17 - 2FB+UL
Lower

Floor deads: 455 2x1 / sg rack deads 365 2x6
Sitting leg curls: 140 5x5
Smith Bulgarian split squat: 170 5x5
45* leg press: 320x20
Cybex rotary calves: 350 5x5
Abs
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

- Success is the best revenge
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Old 11-12-2017, 03:23 PM   #1449
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
11/11/17 - 2FB+UL
Upper

Smith machine CGBP: 275 5,3,3
Fly press + band: 40x25
Trap bar rows: 295 3x5
Meadows rows: 90 3x8
Rope straight arm pull downs: 85x20
Machine shoulder press: 200 5x5
Smith machine upright rows: 150x20
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

- Success is the best revenge
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Old 11-13-2017, 11:09 PM   #1450
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,476
11/13/17 - 2FB+UL
Full body

Smith incline press: 235 12,9
Rear cable laterals: 45x7, 25x14
Over head single arm cable tricep extensions (o): 90 2x12
Db pinwheel curls: skipped
BB squat: 245 12,8
Hoist reverse pull downs: 17x7, 15x11
abs:
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

- Success is the best revenge
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