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  • 8/23/18 FB+UL
    3X Week
    Full body

    HS incline chest press: 410 2x10 / WM set with blue band 230x20
    BTN Smith machine shoulder press: 205 6,5 / WM strive rev. shoulder press:120x18
    Single arm lat pull downs: 110 5x3 / WM reverse pec deck: 180x12
    Smith machine drag curls: 185 2x10
    Rolling EZ bar tricep extensions: 85 2x12
    Single leg ext.
    Abduction machine
    Pullthroughs 175 2x15
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 08/25/18- 2FB+UL
      3X Week
      Upper

      Smith machine CGBP: 295 4,3,3 / 275 5,5
      Incline press fly + band: 40s x 12
      HS wheelbarrow rows: 320 5x5
      Meadows rows: 180 4x9
      straight sigle arm pull downs : 42.5x20
      Machine shoulder press: 200 5x6 / add band: 75x15
      Smith machine upright rows: 185x8
      Rear cable laterals: 20x20
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 08/27/18- 2FB+UL
        3X Week
        Lower

        Sitting leg curls: 180 6,5,4,4,4
        Cybex rotary calves: 390 6,5,4,4 / 3 drop sets
        Single leg press: 4sets
        Hoist single leg ext: 4sets
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 8/28/18 - 2FB+UL
          3X Week
          Full body

          Smith incline press: 275 4,3 / 245x10
          Cybex laterals: 165x9 / 145x10
          Over head single arm cable tricep extensions (o): 100 12,11
          pinwheel curls: 60s 3x6
          V-grip pull downs: 230 11,8
          DC row: 70x20
          Rev pec deck: 180x10
          Core: weighted planks
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 08/29/18- 2FB+UL
            3X Week
            Lower

            Deads: 455 3x1, 405 3x1, 365 3x1
            GMs in rack: 145 2x12
            Pull throughs: 185 2x15
            Back ext. bw, band, weighted 2rds
            Ghetto reverse hypers:.2x20
            Sitting calves: 150 5x6
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 8/31/18 2FB+UL
              3X Week
              Full body

              HS chest press: 340 9,8 / 200+band: 20
              HS reverse shoulder press: 240 7,6 / single arm: 100x20
              DB chest supported rows: 105s 9,8
              Lat pull downs: 150x20
              Rack deads: 445
              Cybex tricep ext: 160 18,16
              Facing away single arm cable curls: 75 12,10
              Sitting calves: 150 5x6
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 9/3/18 FB+UL
                3X Week
                Full body

                HS incline chest press: 430x5 / WM set with blue band 230x20
                BTN Smith machine shoulder press: 205 6,4 / WM strive rev. shoulder press:125x20
                Single arm lat pull downs: 110x8 / WM reverse pec deck: 180x14
                Smith machine drag curls: 185 8,6
                Rolling EZ bar tricep extensions: 90 2x11
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 9/6/18 - 2FB+UL
                  3X Week
                  Full body

                  Rev. Grip sitting dip machine: 250 2x12
                  HS single arm angled press: 100x15
                  DB high pulls: 40s 2x12
                  HS RDL + shrug: 430 2x6
                  HS pull downs with D-rings: 340 2x6
                  Rev. Pec deck: 180x12
                  rope push downs (lat station): 100 2x12
                  Sitting incline curls: 50s 2x6
                  Standing incline calve raises: skipped
                  Single leg press: skipped
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 9/16/18 2FB+UL
                    3X Week
                    Full body

                    HS chest press: 270 9,8 / 180+band: 20
                    HS reverse shoulder press: 250 2x8/ single arm: 140x25
                    DB chest supported rows: 105s 5,4
                    Lat pull downs: 160x15
                    Rack deads: 405x3
                    Cybex tricep ext: 125 18,15
                    Facing away single arm cable curls: 20x20, 25x15
                    Sitting calves: 150 6x4
                    Safety Squat:
                    Single leg press
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 09/18/18 FB+UL
                      Lower
                      3X Week

                      Squat: 225x3
                      leg press: unilateral / bilateral (230x12) / unilateral
                      Hack squat: 180 2x6
                      Laying leg curls: unilateral / bilateral (150x5, 130x8, 110x10) / unilateral
                      Leg extension: unilateral / bilateral / unilateral
                      Standing incline machine calves: 120 6,5
                      Standing GMs: 135 2x10
                      Back hypers (glute & ham focused)
                      Ghetto reverse hypers
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 09/20/18: FB+UL
                        3X Week
                        Upper

                        DB incline chest press: 110s 7,6 / 100s x 10
                        Hoist chest press: (8) x 17
                        Pec deck: 200x12
                        HS divergent rows: 310 4x6
                        Chest supported T-Bar Row: 205 4x4
                        HS pullover: 260 x 12
                        HS shoulder press: 250 3,2,1 / 110+band: 10
                        Single arm HS overhead press: 50x15
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 9/23/18 - FB+UL
                          3X Week
                          Full body

                          Smith incline press: 275 5,4 / 245x10
                          Cybex laterals: 165x10 / 145x12
                          Over head single arm cable tricep extensions (o): 50 2x10
                          pinwheel curls: 60s 9,8
                          V-grip pull downs: 230 12,9
                          DC row: 85x20
                          Rev pec deck: 205x10
                          V Squat: 180 2x10
                          Smith RDL: 255 2x15
                          Cybex calf press: 310 2x10, 150x12
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 09/26/18: FB+UL
                            Lower
                            3X Week

                            Deads: worked up to 455x1
                            Sitting leg curls: 180x4, 160x6, 140x8
                            Low handle trap bar deads: 315 2x6
                            Pull throughs: 175 2x12
                            Smith RFESS: bar 2x10
                            Standing incline machine calves: 120 6x4
                            Ghetto reverse hypers: 2x20
                            Abduction machine
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 09/27/18: FB+UL
                              3X Week
                              Upper

                              Smith machine CGBP: 295 5,4,2 / 275 2x6
                              Incline press fly + band: 40s 2x15
                              HS wheelbarrow rows: 320 3x6 / 180 2x15
                              Meadows rows: 190 3x4 / 90 2x10
                              straight single arm pull downs : 30x20, 40x12
                              Machine shoulder press: 240 8,6,5 / add band: 180x12
                              Banded Smith machine upright rows: 95x12, 115x10
                              Rear cable laterals: 30 2x15
                              Tricep burner
                              Bicep blaster
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 9/30/18: FB+UL
                                3X Week
                                Full body

                                cybex incline chest press
                                hS Rev. Grip sitting dip machine: 180 2x15
                                HS single arm angled press: 100 12,8
                                DB high pulls: 40s 2x8
                                HS RDL + shrug: 430 2x7
                                HS high rows: 270 2x10
                                Rev. Pec deck: 205
                                rope push downs: 70x15, 85x13
                                Sitting incline curls: 50s 10,5
                                Standing calve raises: 160 2x8
                                Cybex leg press: 360 2x15
                                SS bar squat: plates 2x8
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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