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  • 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:
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 05/27/18

      Faux Legs Day

      Hack squats: 310 2x9
      Back squats: 275 5x4
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 05/28/18- 2FB+UL
        3X Week
        Upper

        Smith machine CGBP: 290 4,4,3 / 265x8 / 245x12
        Incline press + band: 65's x 15
        HS shrug station rows: 310 5x4
        Meadows rows: 170 3x6
        Rope straight arm pull downs: 100x20
        Machine shoulder press: 240 3x4 / add band: 190x10, 130x20
        Smith machine upright rows: 175x12
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 05/29/18 2FB+UL
          3X Week
          Full body


          HS chest press: 300 12,10 WM: 220+band: 20
          HS reverse shoulder press: 210 9,7
          DB chest supported rows: 90's 9,8
          DC Row: 70x20
          Cybex tricep ext: 110 2x15
          Reverse grip sitting dip machine: 190x15
          Facing away single arm cable curls: 70 10,9
          Hoist horizontal leg press: 810 2x13
          Sitting calves: 140 5x6
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 05/31/18 - 2FB+UL
            3X Week
            Full body

            Smith incline press: 255 10,8 / 235x10
            Cybex laterals: 160x9, 130x16
            Over head single arm cable tricep extensions (o): 50 2x25
            pinwheel curls: 55's 10,8 / 30's x 20
            Hack squat: 320 2x6
            V-grip pull downs: 220 2x9 / 180x12
            Rev pec deck: 140x15
            abs:
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 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
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 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
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 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
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 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:
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 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
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 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
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 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
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 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:
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 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
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 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
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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