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

    - Success is the best revenge

    Comment


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

      - Success is the best revenge

      Comment


      • 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
        Last edited by LG1; 06-25-2018, 06:28 PM.
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


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

          - Success is the best revenge

          Comment


          • 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
            Last edited by LG1; 06-28-2018, 10:50 PM.
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


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

              - Success is the best revenge

              Comment


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

                - Success is the best revenge

                Comment


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

                  - Success is the best revenge

                  Comment


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

                    - Success is the best revenge

                    Comment


                    • 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
                      Last edited by LG1; 07-14-2018, 02:52 PM.
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 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

                        Comment


                        • 07/17/18 2FB+UL
                          3X Week
                          Full body

                          HS chest press: 340 2x6 / 180+band: 25
                          HS reverse shoulder press: 230 2x9 / single arm: 90x18
                          DB chest supported rows: 100s 8,7
                          Lat pull downs: 130x20
                          Rack deads: 425 2x6
                          Cybex tricep ext: 140x20, 150x16
                          Facing away single arm cable curls: 75 2x10
                          Sitting calves: 150 4x6
                          Single Leg press: 5x10
                          Back ext.
                          Last edited by LG1; 07-19-2018, 10:33 PM.
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 07/19/18 - 2FB+UL
                            3X Week
                            Full body

                            Smith incline press: 275 6,5 / 245x16
                            Cybex laterals: 160x12 / 135x15
                            Over head single arm cable tricep extensions (o): 100 10,8
                            pinwheel curls: 60s x 11 / 45s x 14
                            Hack squat: 320 3,2
                            V-grip pull downs: 230 9,6 / 190x12
                            Rev pec deck: 160x10
                            abs:
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 07/20/18- 2FB+UL
                              3X Week
                              Upper


                              DB incline chest press: 110s x 5/ 100s skipped
                              Pec deck: 190 skipped
                              Machine divergent rows: 310 9,7,6,5,5
                              T-Bar Row: 190 10,9,9,8,8
                              HS pullover: 260 skipped
                              HS shoulder press: 250 7,4.3 / 90+band: 20
                              Single arm HS overhead press: 45x20
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 8/21/18 - 2FB+UL
                                3X Week
                                Full body

                                Rev. Grip sitting dip machine: 240 15,12
                                HS single arm angled press: 100 10,8 / + band: 50x20
                                DB high pulls: 40s 2x8
                                HS RDL + shrug: 430 2x6
                                HS pull downs with D-rings: 340 2x6
                                Rev. Pec deck: 180x12
                                rope push downs (lat station): 100 10,8
                                Sitting incline curls: 45s 12,10
                                Standing incline calve raises: 120 6x5
                                Single leg press
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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