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  • 1/13/19: FB+UL
    3X Week
    Full body

    Cybex incline chest press: 250x18 plus partials plus static hold
    HS sitting dip machine: 250x15
    HS single arm angled press: 135x9
    DB high pulls: 45s x 10
    HS RDL + shrug: 450 2x4
    HS single arm high rows: 360 9,7
    Rev. Pec deck: 220 10,7
    rope push downs: 100x18
    Sitting incline curls: 50s x 12
    Sitting calve raises: 160 2x6
    leg press: 630 8,10
    SS bar squat: 245 2x5, 275x4
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 1/15/19 FB+UL
      3X Week
      Upper

      Smith machine CGBP: 295x7
      Incline press fly + band: 60s x 13
      HS wheelbarrow rows: 360 9,7
      wide cable row: 260 9,8
      Meadows rows: 135 2x8
      straight single arm pull downs : 50 11,8
      Machine shoulder press: 250x11 plus partial reps plus static hold
      Banded Smith machine upright rows: 155x10
      Rear cable laterals: 50x12
      Tricep burner 95x22
      Bicep blaster 115x12
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 1/17/19 FB+UL
        Lower
        3X Week

        Deads: up to 405
        Sitting leg curls: 185x4, 165x9, 145x10, single leg 75x11
        Low handle trap bar deads: 385 2x4
        Pull throughs: 195x20, 205x15
        Smith RFESS: 135x6
        Hoist pin loaded leg press: (18)x30
        Standing incline machine calves: 140 7,6 plus superset 30
        Ghetto reverse hypers
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


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

          HS incline chest press: 450x12 plus partials
          BTN Smith machine shoulder press: 205x8
          Sitting chest supported row/rear delt: 100 24,22
          Single arm lat pull downs: 100 9,8
          Smith machine drag curls: 195x9
          Rolling EZ bar tricep extensions: 100x13
          Cybex press calves: 370 7,6
          V squat: 340 6,9
          cybex leg press: 680 2x11
          Dead extensions: 155 2x7
          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


          • 1/30/19: FB+UL
            3X Week
            Upper

            DB incline chest press: 110s 8 plus partials
            Hoist chest press: (17) x 15 plus partials plus static hold
            Pec deck: 220x12 plus static hold
            Machine divergent rows: 330 9,7
            T-Bar Row: 225 2x6
            HS D-ring pull downs: 360 6,5
            HS pullover: 290 12,8
            HS shoulder press: 270x5 plus partials plus static hold
            Single arm HS overhead press: 70x12
            Bicep blaster 115x10
            Tricep killer 100x15
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 1/31/19 FB+UL
              Lower
              3X Week

              Squat: 315 3x1
              Hoist pin loaded single leg press: (9)x12
              Hack squat: 360 2x4
              Laying leg curls: (155x6, 135x8, 115x11) / single leg 60x8
              Leg extension: (3) x 20 unilateral / (10) x 20 bilateral / (5) x 14 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


              • 2/3/19: FB+UL
                3X Week
                Full body

                HS chest press: 320x12 plus partials
                HS reverse shoulder press: 290x12 / single arm: 220x25
                chest supported rows: 145 2x6
                Cybex Lat pull downs: 230 14,10
                Rack deads: 405x3, 315x9
                Cybex tricep ext: 160x18
                Facing away single arm cable curls: skipped
                Standing calves: 180 8,7
                Safety Squat: 275 3,2 / 245x6
                leg press: 630 6,9
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 2/6/19 FB+UL
                  3X Week
                  Upper

                  Smith machine CGBP: 295 2x3
                  Incline db flye: 60s x 20
                  HS wheelbarrow rows: 360 2x4
                  wide cable row: 260 9,6
                  Meadows rows: 135 3,2
                  straight single arm pull downs : 50 15,12
                  Machine shoulder press: 250x8 plus partial reps
                  Banded Smith machine upright rows: 155x8
                  Rear cable laterals: 50x9
                  Tricep burner 115x17
                  Bicep blaster 115 skipped
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • Unread Today, 12:24 AM #2224
                    LG1
                    Senior Member Physique Verified

                    Join Date: Jul 2009
                    Location: Crooklyn
                    Posts: 3,508
                    http://www.ironaddicts.com/forums/im...tation_pos.gif
                    2/7/19 FB+UL
                    Lower
                    3X Week

                    Deads: 405 3x1, 365 3x1, 325x3
                    Sitting leg curls: 185x6, 165x10, 145x12, single leg 75x14
                    Low handle trap bar deads: 385 2x5
                    Pull throughs: 215 2x12
                    Smith RFESS: 135 2x9
                    Hoist pin loaded single leg press: (9)x15
                    Standing incline machine calves: 140 7,6 / 14
                    Ghetto reverse hypers
                    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


                    • #2225
                      http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif 2/10/19 FB+UL
                      3X Week
                      Full body

                      Smith incline press: 275x4 plus partials
                      Cybex laterals: 170x8 / 85x16
                      Over head rope tricep extensions (o): 100x13
                      pinwheel curls: 60s skipped
                      V-grip pull downs: 240 6,6,5,4
                      Rev pec deck: 220 7,6,5,4
                      V Squat: 340 9,12 / 360x9
                      Cybex leg press: 680 10,10,12
                      Smith RDL: 295 2x9 / 315x10
                      Sitting calf press: 160 3x6
                      Last edited by LG1; 02-10-2019, 05:39 PM.
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 2/13/19: FB+UL
                        3X Week
                        Upper

                        DB incline chest press: 110s 8
                        Hoist chest press: (18) x 15 plus partials
                        Pec deck: 220 skipped
                        Machine divergent rows: 330 9,7
                        T-Bar Row: 225 2x4
                        HS D-ring pull downs: 360 2x4
                        HS pullover: 290 13,8
                        HS shoulder press: 270x3 plus partials
                        Single arm HS overhead press: 70x10
                        Bicep blaster 115 skipped
                        Tricep killer 120x10
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 2/14/19 FB+UL
                          Lower
                          3X Week

                          Squat: 315 3x1, 225x6, 135x12
                          Hoist pin loaded single leg press: (9)x20
                          Hack squat: 360 2x6
                          Laying leg curls: (155x5, 135x9, 115x12) / single leg 60x9
                          Leg extension: (4) x 15 unilateral / (11) x 12 bilateral / (5) x 15 unilateral
                          Standing incline machine calves: 140 2x7
                          Standing GMs: 185 2x13
                          Ghetto reverse hypers
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 2/17/19: FB+UL
                            3X Week
                            Full body

                            Cybex incline chest press: 260x15 plus partials
                            HS sitting dip machine: 260x15
                            single arm cable flye: 15x15
                            Seated reverse machine shoulder press+shrug: 125x12
                            HS RDL + shrug: 450 5,6,7
                            HS single arm high rows: 360 7,6
                            Rev. Pec deck: 220 9,7,6
                            rope push downs: 115x12
                            Sitting incline curls: 50s skipped
                            Cybex calve press: 370 8,5,5
                            leg press: 630 10,12,12
                            SS bar squat: 245x6,, 275 6,5
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment

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