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  • 10/3/18 FB+UL
    Lower
    3X Week

    Squat: 225x6
    leg press: 360 2x8
    Hack squat: 180 2x12
    Laying leg curls: (150x6, 130x8, 110x10) / single leg 50x12
    Leg extension: unilateral / bilateral / unilateral
    Standing incline machine calves: 120 5x5
    Standing GMs: 135 2x15
    Back hypers (glute & ham focused)
    Ghetto reverse hypers
    Last edited by LG1; 10-03-2018, 09:53 PM.
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 10/4/18: FB+UL
      3X Week
      Upper

      DB incline chest press: 110s 8,6
      Hoist chest press: (9) 20,18
      Pec deck: 200 10,8
      HS divergent rows: 310 6,6
      Chest supported T-Bar Row: 205 5,4
      HS D ring pull downs: 340 8,8
      HS pullover: 270 12,10
      HS shoulder press: 250 4,4 / 110+band: 15,15
      Single arm HS overhead press: 50 14,12
      Bicep blaster
      Tricep killer
      Last edited by LG1; 10-04-2018, 09:52 PM.
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 10/7/18 FB+UL
        3X Week
        Full body

        HS incline chest press: 430 10,8 WM set with blue band 250x20
        BTN Smith machine shoulder press: 205 5,4 / WM strive rev. shoulder press:130x20
        Single arm lat pull downs: 75 10,10 / WM reverse pec deck: 205x10
        Smith machine drag curls: 185 10,8
        Rolling EZ bar tricep extensions: 90 2x15
        Hs sitting calves: 160 6x4
        V squat: 180 2x12
        cybex leg press: 30,25,20
        Last edited by LG1; 10-07-2018, 06:32 PM.
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment



        • 10/9/18: FB+UL
          3X Week
          Upper

          Smith machine CGBP: 295 7,5
          Incline press fly + band: 45s 2x12
          HS wheelbarrow rows: 320 2x8
          wide cable row: 190
          Meadows rows: 90 2x9
          straight single arm pull downs : 40 15,12
          Machine shoulder press: 240 8,6 / add band: 180x12
          Banded Smith machine upright rows: 135 2x10
          Rear cable laterals: 35 2x15
          Tricep burner
          Bicep blaster

          Last edited by LG1; 10-09-2018, 10:04 PM.
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 10/10/19 FB+UL
            Lower
            3X Week

            Deads: 455 3x1, 405 3x1, 365 3x1
            Sitting leg curls: 180x7, 160x9, 140x11
            Low handle trap bar deads: 315 2x8
            Pull throughs: 150 2x15
            Smith RFESS: 2x10
            leg press: 270 2x12
            Standing incline machine calves: 120 13,8
            Ghetto reverse hypers:
            back ext.
            Abduction machine
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 10/14/18 FB+UL
              3X Week
              Full body

              HS chest press: 270 14,10 / 200+band: 20
              HS reverse shoulder press: 250 2 sets / single arm: 160x15
              chest supported rows: 90 16,12
              Cybex Lat pull downs: 210 2x10
              Rack deads: 405
              Cybex tricep ext: 140 18,15
              Facing away single arm cable curls: 25 2 sets
              Cybex calvespress: 310 16,12
              Safety Squat: 135 6x4
              Cybex leg press: 360x15, 450x12
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 10/17/18: FB+UL
                3X Week
                Upper

                DB incline chest press: 110s 9,6
                Hoist chest press: (10) 2 sets
                Pec deck: 200 14,10
                HS divergent rows: 310 6,6
                T-Bar Row: 205 8,8
                HS D-ring pull downs: 340 9,8
                HS pullover: 270 15,12
                HS shoulder press: 250 7,6 / 140+band: 9
                Single arm HS overhead press: 55 10,10
                Bicep blaster
                Tricep killer
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 10/18/18 FB+UL
                  Lower
                  3X Week

                  Squat: 225 2x3
                  leg press: 360 2x12
                  Hack squat: 230 12,6
                  Laying leg curls: (150x7, 130x9, 110x11) / single leg 55x10
                  Leg extension: unilateral / bilateral / unilateral
                  Standing incline machine calves: 120 6x6
                  Standing GMs: 155 2x15
                  Back hypers
                  Ghetto reverse hypers
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 10/20/18 - FB+UL
                    3X Week
                    Full body

                    Smith incline press: 275 6,4 / 245x9
                    Cybex laterals: 165x12 / 145x12
                    Over head single arm cable tricep extensions (o): 50 2x12
                    pinwheel curls: 60s 10,9
                    V-grip pull downs: 240 6,5
                    Rev pec deck: 205 12,9
                    V Squat: 230 2x8
                    Cybex leg press: 450x12, 540x12
                    Smith RDL: 265 2x15
                    Standing calf raise: 160 10,9
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 10/24/18: FB+UL
                      3X Week
                      Upper

                      Smith machine CGBP: 295 6,5
                      Incline press fly + band: 50s 12,10
                      HS wheelbarrow rows: 340 6,5
                      wide cable row: 190x14, 210x9
                      Meadows rows: 90x14, 115x8
                      straight single arm pull downs : 40 15,15
                      Machine shoulder press: 240 10,9 / add band: 180x14
                      Banded Smith machine upright rows: 135 12,10
                      Rear cable laterals: 40 14,12
                      Tricep burner
                      Bicep blaster
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 10/26/19 FB+UL
                        Lower
                        3X Week

                        Deads: worked up to 455x1
                        Sitting leg curls: 180x8, 160x10, 140x12, single leg 50x15
                        Low handle trap bar deads: 335 2x4
                        Pull throughs: 175 2x15
                        Smith RFESS: 4x10
                        leg press: 410 2x8
                        Standing incline machine calves: 130 7,6
                        Ghetto reverse hypers:
                        Abduction machine
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 10/28/18: FB+UL
                          3X Week
                          Full body

                          hS Rev. Grip sitting dip machine: 190 2x15
                          HS single arm angled press: 100 12,10
                          DB high pulls: 40s 10,8
                          HS RDL + shrug: 430 2x6
                          HS high rows: 270 2 sets
                          Rev. Pec deck: 205 2 sets
                          rope push downs: 85 15,12
                          Sitting incline curls: 50s 2x10
                          HS sitting calve raises: 160 6,4
                          Cybex leg press: 540 12,10
                          SS bar squat: 2 pps 2x4
                          Seated chest supported rear delt/row: 4 sets
                          http://www.ironaddicts.com/forums/im...ser_online.gifAdd to LG1's Reputation Report Post Edit/Delete Message Reply With Quote Multi-Quote This Message Quick reply to this message
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 10/17/18: FB+UL
                            3X Week
                            Upper

                            DB incline chest press: 110s 9,6
                            Hoist chest press: (10) 2 sets
                            Pec deck: 200 14,10
                            HS divergent rows: 310 6,6
                            T-Bar Row: 205 8,8
                            HS D-ring pull downs: 340 9,8
                            HS pullover: 270 15,12
                            HS shoulder press: 250 7,6 / 140+band: 9
                            Single arm HS overhead press: 55 10,10
                            Bicep blaster
                            Tricep killer
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 10/30/18: FB+UL
                              3X Week
                              Upper

                              DB incline chest press: 110s skipped
                              Hoist chest press: (12) skipped
                              Pec deck: 210 skipped
                              HS divergent rows: 310 9,7
                              T-Bar Row: 205 10,8
                              HS D-ring pull downs: 340 10,8
                              HS pullover: 290 10,8
                              HS shoulder press: 250 9,6 / 140+band: 10
                              Single arm HS overhead press: 55 15,12
                              Bicep blaster
                              Tricep killer
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 11/1/18 FB+UL
                                Lower
                                3X Week

                                Squat: 225 2x5, 245x1, 275x1
                                leg press: 410 2x9
                                Hack squat: 250 2x9
                                Laying leg curls: (150x6, 130x9, 110x11) / single leg 55x9
                                Leg extension: unilateral / bilateral / unilateral
                                Standing incline machine calves: 130 7,6
                                Standing GMs: 165 2x9
                                Back hypers
                                Ghetto reverse hypers
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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