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  • 12/9/18 - FB+UL
    3X Week
    Full body

    Smith incline press: 275x6, 225x15
    Cybex laterals: 165 2x12
    Over head rope tricep extensions (o): 80
    pinwheel curls: 60s 2x10
    V-grip pull downs: 240 10,8
    Rev pec deck: 205 2x12
    V Squat: 250 2x9
    Cybex leg press: 630 12,10
    Smith RDL: 285 2x9
    Cyber calf press: 350 10,8,7,7,6
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 12/11/18: FB+UL
      3X Week
      Upper

      DB incline chest press: 110s 9,6
      Hoist chest press: (14) 16,12,11
      Pec deck: 220 8,7,6
      HS divergent rows: 320 3x6
      T-Bar Row: 215 3x6
      HS D-ring pull downs: 360 3x6
      HS pullover: 290 10,9,8
      HS shoulder press: 270 4,3 / 160+band: 8,5
      Single arm HS overhead press: 70 8,7,7
      Bicep blaster
      Tricep killer
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


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

        Squat: 315 singles
        leg press: skipped
        Hack squat: 320 2x8, 360 6,4
        Laying leg curls: (155x5, 135x9, 115x10) / single leg 55x15
        Leg extension: pin3 x 15 unilateral / pin10 x12 bilateral / pin4 x 15 unilateral
        Standing incline machine calves: 130 8,7,6,6
        Standing GMs: 185 2x9
        Ghetto reverse hypers
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 12/16/18: FB+UL
          3X Week
          Full body

          Cybex incline chest press: 230 2x15
          HS sitting dip machine: 230 2x15
          HS single arm angled press: 135 12,10
          DB high pulls: 45s 8,8,7
          HS RDL + shrug: 430 8,7,6
          HS single arm high rows: 360 2x8
          Rev. Pec deck: 205 12,10
          rope push downs: 100 14,12
          Sitting incline curls: 50s 11,10
          Standing calve raises: 160 9,8,7
          leg press: 540 3x10
          SS bar squat: 225x8, 245 2x6
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


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

            Smith machine CGBP: 295 7,6
            Incline press fly + band: 55s 2x12
            HS wheelbarrow rows: 360 6,5,4,4
            wide cable row: 250 10,9
            Meadows rows: 125 2x9
            straight single arm pull downs : 50 14,10
            Machine shoulder press: 250 10,8 / add band: 190x10
            Banded Smith machine upright rows: 135 14,12
            Rear cable laterals: 45 10,8
            Tricep burner 80x20
            Bicep blaster 110x12
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 12/20/18 FB+UL
              Lower
              3X Week

              Deads: 475 missed
              Sitting leg curls: 185x7, 165x10, 145x12 single leg 70x12
              Low handle trap bar deads: 365 3x6
              Pull throughs: 195 2x15
              Smith RFESS: 50 3x10
              leg press: skipped
              Standing incline machine calves: 130 8,7,7,6
              Ghetto reverse hypers: 2x22
              Abduction machine
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 12/23/18 FB+UL
                3X Week
                Full body

                HS incline chest press: 450 2x10 / blue band 320x15
                BTN Smith machine shoulder press: 205 7,5 / strive rev. shoulder press:150x9
                Single arm lat pull downs: 85 2x12 / reverse pec deck: 205x10
                Smith machine drag curls: 185 14,12
                Rolling EZ bar tricep extensions: 100 2x12
                Hs sitting calves: 160 3x5
                V squat: 270 3x9
                cybex leg press: 630 3x12
                Dead extensions: 135 2x8
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 12/26/18: FB+UL
                  3X Week
                  Upper

                  DB incline chest press: 110s 9,7
                  Hoist chest press: (15) 15,12
                  Pec deck: 220 12,7
                  HS divergent rows: 320 9,6
                  T-Bar Row: 215 2x9
                  HS D-ring pull downs: 360 8,7
                  HS pullover: 290 12,9
                  HS shoulder press: 270 2,2 / 160+band: 12
                  Single arm HS overhead press: 70 10,9
                  Bicep blaster 110x15
                  Tricep killer 85x16
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 12/27/18 FB+UL
                    Lower
                    3X Week

                    Squat: 315x3
                    Hoist pin loaded leg press: (15)x30
                    Hack squat: 360 4,5,6,6
                    Laying leg curls: (155x6, 135x8, 115x10) / single leg 60x8
                    Leg extension: (2)x 20 unilateral / (10) x12 bilateral / (4) x 16 unilateral
                    Standing incline machine calves: 130 9,7,6,6
                    Standing GMs: 185 11,10
                    Ghetto reverse hypers
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 12/30/18 FB+UL
                      3X Week
                      Full body

                      HS chest press: 320 2x10 / 250+band: 20
                      HS reverse shoulder press: 270 2x15 / single arm: 200x20
                      chest supported rows: 135 10,8,7
                      Cybex Lat pull downs: 230 3x9
                      Rack deads: 455 2x4
                      Cybex tricep ext: 160 13,11
                      Facing away single arm cable curls: 40x9
                      Cybex calves press: 350 15,10,8
                      Safety Squat: 245x4, 275x4, 245x4
                      leg press: 630 3x7
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 1/2/19 FB+UL
                        3X Week
                        Upper

                        Smith machine CGBP: 295x8
                        Incline press fly + band: 60s x 12 plus loaded stretch
                        HS wheelbarrow rows: 360 7,6
                        wide cable row: 250 12,9
                        Meadows rows: 135 2x7
                        straight single arm pull downs : 50 12,10
                        Machine shoulder press: 250x10 plus partial reps plus static hold
                        Banded Smith machine upright rows: 145x18
                        Rear cable laterals: 45x15
                        Tricep burner 85x22
                        Bicep blaster 110x16
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 1/3/19 FB+UL
                          Lower
                          3X Week

                          Deads: up to 455
                          Sitting leg curls: 185x4, 165x8, 140x12 single leg 70x15
                          Low handle trap bar deads: 365 2x8
                          Pull throughs: 195 2x16
                          Smith RFESS: 135 2x6
                          Hoist pin loaded leg press: (16)x30
                          Standing incline machine calves: 130 8,8
                          Ghetto reverse hypers: 1x30
                          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


                          • 1/6/19 FB+UL
                            3X Week
                            Full body

                            Smith incline press: 275x8 plus partials plus static hold
                            Cybex laterals: 165x15
                            Over head rope tricep extensions (o): 85x20
                            pinwheel curls: 60s x 12
                            V-grip pull downs: 240 8,6
                            Rev pec deck: 205 15,10
                            V Squat: 320 6,12
                            Cybex leg press: 680 9,10
                            Smith RDL: 295 2x9
                            Standing calf press: 160 2x12
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 1/8/19: FB+UL
                              3X Week
                              Upper

                              DB incline chest press: 110s 10 plus partials
                              Hoist chest press: (16) 17 plus partials plus static hold
                              Pec deck: 220x11 plus static hold
                              HS divergent rows: 320 11,9
                              T-Bar Row: 225 2x6
                              HS D-ring pull downs: 360 9,7
                              HS pullover: 290 9,6
                              HS shoulder press: 270x7 plus partials plus static hold
                              Single arm HS overhead press: 70x10
                              Bicep blaster 115x10
                              Tricep killer 90x20
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 1/10/19 FB+UL
                                Lower
                                3X Week

                                Squat: 315 3x1
                                Hoist pin loaded leg press: (17)x30
                                Hack squat: 360 8,6
                                Laying leg curls: (155x5, 135x8, 115x10) / single leg 60x7
                                Leg extension: (3) x 15 unilateral / (10) x 15 bilateral / (5) x 12 unilateral
                                Standing incline machine calves: 140 7,6
                                Standing GMs: 185 2x12
                                Ghetto reverse hypers
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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