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  • 11/4/18 FB+UL
    3X Week
    Full body

    HS incline chest press: 450 9,7 WM set with blue band 270x20
    BTN Smith machine shoulder press: 205 7,7 WM strive rev. shoulder press:150x12
    Single arm lat pull downs: 75 15,15 WM reverse pec deck: 205x10
    Smith machine drag curls: 185 12,9
    Rolling EZ bar tricep extensions: 100 9,9
    Hs sitting calves: 160 5,5
    V squat: 230 10,10
    cybex leg press: 540 12,12
    Dead extensions: 50 12,12
    Seated row/back of shoulder: 100 2x15
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 11/7/FB+UL
      3X Week
      Upper

      Smith machine CGBP: 295 skipped
      Incline press fly + band: 50s 12
      HS wheelbarrow rows: 360 6
      wide cable row: 210 12
      Meadows rows: 115x8
      straight single arm pull downs : 50 9
      Machine shoulder press: 250 11 / add band: 190x12
      Banded Smith machine upright rows: 135 12
      Rear cable laterals: 45 12
      Tricep burner
      Bicep blaster
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 11/8/19 FB+UL
        Lower
        3X Week

        Deads: skipped
        Sitting leg curls: 185x5, 165x7, 145x9 single leg 55x15
        Low handle trap bar deads: 335x9
        Pull throughs: 185 2x10
        Smith RFESS: 5x6
        leg press: 410 skipped
        Standing incline machine calves: 130 8,6,6,6
        Ghetto reverse hypers: 2x20-30
        Abduction machine
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 11/12/18 FB+UL
          3X Week
          Full body

          HS chest press: 270 2x9 / 230+band: 20
          HS reverse shoulder press: 250 14,10 / single arm: 160x20
          chest supported rows: 135 2x6
          Cybex Lat pull downs: 210x14, 230x9
          Rack deads: 405 2x6
          Cybex tricep ext: 150 2x15
          Facing away single arm cable curls: 25 2x15
          HS sitting calves: 160 6,5
          Safety Squat: 185 2x6
          Cybex leg press: 540x15, 630x10
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 11/14/18: FB+UL
            3X Week
            Upper

            DB incline chest press: 110s 9,6
            Hoist chest press: (12) 2x15
            Pec deck: 220 2x9
            HS divergent rows: 310 8,6
            T-Bar Row: 215 2x6
            HS D-ring pull downs: 360 2x6
            HS pullover: 290 12,10
            HS shoulder press: 250 7,5 / 140+band: 15
            Single arm HS overhead press: 60 15,12
            Bicep blaster
            Tricep killer
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 11/16/18 FB+UL
              Lower
              3X Week

              Squat: 275
              leg press: 410 skipped
              Hack squat: 250 4x12
              Laying leg curls: (150x7, 130x10, 110x12) / single leg 55x10
              Leg extension: unilateral / bilateral / unilateral
              Standing incline machine calves: 130 8,6,6,6,5
              Standing GMs: 185 2x6
              Back hypers
              Ghetto reverse hypers
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 11/18/18 - FB+UL
                3X Week
                Full body

                Smith incline press: 275 5,4 / 245x9
                Cybex laterals: 165 2x10
                Over head single arm cable tricep extensions (o): 50 15,12
                pinwheel curls: 60s 10,6
                V-grip pull downs: 240 9,6
                Rev pec deck: 205 2x8
                V Squat: 230 2x12
                Cybex leg press: 630 2x9
                Smith RDL: 275 2x10
                Cyber calf press: 330 11,10,9,7
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 11/21/18 FB+UL
                  3X Week
                  Upper

                  Smith machine CGBP: 295 5,4
                  Incline press fly + band: 50s 2x15
                  HS wheelbarrow rows: 360 6 4
                  wide cable row: 230 12, 11
                  Meadows rows: 115 12, 10
                  straight single arm pull downs : 50 12,10
                  Wrong exercise: HS shoulder press: 270 5,4 + band:140x12
                  Machine shoulder press:
                  Banded Smith machine upright rows: 135 2x10
                  Rear cable laterals: 45 2x10
                  Tricep burner
                  Bicep blaster
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 11/23/19 FB+UL
                    Lower
                    3X Week

                    Deads: skipped
                    Sitting leg curls: 185x6, 165x8, 145x10 single leg 60x15
                    Low handle trap bar deads: 335 2x7
                    Pull throughs: 185 skipped
                    Smith RFESS: skipped
                    leg press: 450 2x12
                    Standing incline machine calves: 130 skipped
                    Ghetto reverse hypers: skipped
                    Abduction machine
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 11/25/18: FB+UL
                      3X Week
                      Full body

                      Cybex incline chest press: 210 2x15
                      HS sitting dip machine: 200 2x15
                      HS single arm angled press: 110 2x15
                      DB high pulls: 45s 2x8
                      HS RDL + shrug: 430 2x7
                      HS single arm high rows: 360 6,5
                      Rev. Pec deck: 205 2x12
                      rope push downs: 85 2x15
                      Sitting incline curls: 50s 2x10
                      Standing calve raises: 160 10,9
                      Cybex leg press: 630 2x10
                      SS bar squat: 225 2x6
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 11/28/18: FB+UL
                        3X Week
                        Upper

                        DB incline chest press: 110s 10,8
                        Hoist chest press: (13) 2x15
                        Pec deck: 220 9,8
                        HS divergent rows: 310 10,8
                        T-Bar Row: 215 2x7
                        HS D-ring pull downs: 360 2x7
                        HS pullover: 290 12,10
                        HS shoulder press: 270 5,3 / 160+band: 8
                        Single arm HS overhead press: 70 2x9
                        Bicep blaster
                        Tricep killer
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 11/29/18 FB+UL
                          Lower
                          3X Week

                          Squat: 275 singles
                          leg press: 410 skipped
                          Hack squat: 270 6x6
                          Laying leg curls: (150x8, 130x10, 110x12) / single leg 55x10
                          Leg extension: unilateral / bilateral / unilateral
                          Standing incline machine calves: 130 6,5,4,4
                          Standing GMs: 185 2x8
                          Ghetto reverse hypers
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 12/1/18 FB+UL
                            3X Week
                            Full body

                            HS chest press: 320 2x6 / 250+band: 12
                            HS reverse shoulder press: 270 10,9 / single arm: 180x25
                            chest supported rows: 135 9,8
                            Cybex Lat pull downs: 230 10,9
                            Rack deads: 405x6, 455x4
                            Cybex tricep ext: 150 2x15
                            Facing away single arm cable curls: 30 15,12
                            HS sitting calves: 160 6,5,4
                            Safety Squat: 205 2x6
                            leg press: 450 15,12
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 12/4/18 FB+UL
                              3X Week
                              Upper

                              Smith machine CGBP: 295 6,4
                              Incline press fly + band: 55s 2x9
                              HS wheelbarrow rows: 360 5,4,4,3
                              wide cable row: 250 9,8
                              Meadows rows: 125 3x5
                              straight single arm pull downs : 50 8,7,6
                              Machine shoulder press: 250 9,8 / add band: 190 12
                              Banded Smith machine upright rows: 135 12,10
                              Rear cable laterals: 45 12,10
                              Tricep burner
                              Bicep blaster
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 12/5/18 FB+UL
                                Lower
                                3X Week

                                Deads: 455 5x1
                                Sitting leg curls: 185x7, 165x10, 145x11 single leg 65x15
                                Low handle trap bar deads: 365 3x4
                                Pull throughs: 185 2x15
                                Smith RFESS: 50 3x8
                                leg press: skipped
                                Standing incline machine calves: 130 8,7
                                Ghetto reverse hypers: 2x21
                                Abduction machine
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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