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  • 5/5/19: Upper/Lower
    4x week
    Lower


    Abductor: 150 rest pause 15/10/6 = 31
    Adductor: MR 140 4,4,4,4,4,6
    Rack Deads: 455x6, 405x9
    Sitting calves:160 8,7 / 110x15
    leg press: 680 2x9 / 450x20
    SS bar squat: 275 2x3 / 225x8 / 175x12
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 5/7/19: Upper/Lower
      4x week
      Upper

      Smith machine CGBP: 300x4, 255x8
      Strive chest press: 250 rest pause 44
      HS wheelbarrow rows: 360x8, 290x12
      DC cable row: 150 12,10
      Meadows rows: 135x12, 95x10
      straight single arm pull downs : 50 10,9
      Machine shoulder press: 250x6, 200x10 / rev. Seated 140x9
      Smith machine wide upright rows: 155 rest pause 30
      Rear cable laterals: 50x9, 40x12
      Tricep burner: 130x9, 110x16
      Bicep blaster 115x13, 85x11
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 5/8/19 Upper/Lower
        Lower
        4x Week

        Deads: 435 5x1, 385 5x1, 355x5
        Sitting leg curls: 185x6, 170x8, 155x10, single leg 85x6
        trap bar deads: 405x3
        Pull throughs: 245x10
        Smith RFESS: 95x7
        Hoist pin loaded single leg press: (12)x12 negatives
        Standing incline machine calves: 145 7,5
        Ghetto reverse hypers
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • Upper
          4X Week
          5/11/19

          EZ bar decline press: 185 12,10
          Pec deck: 145x20
          Cybex laterals: 170x10, 110x12 / Reverse: 55x20
          Cybex seated single arm reverse shoulder press: 75 14,12
          Over head single arm rope tricep extensions (o): 42 12,9
          Cable curls: reverse and hammer grips / forearm curls:
          HS iso lateral single arm high rows: 180 10,8
          Chest supported EZ bar row on HS shoulder press: 195 11,9
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 5/12/19: Upper/Lower
            4x week
            Lower

            Abductor: RP 155 13/8/7 = 28
            Adductor: MR 145 6x4
            Cybex calf press: 370 10,8 / 190x20
            V squat: 450 2x7
            cybex leg press: 770 2x9, 540x15
            Smith RDL: 315 2x10
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 5/14/19: Upper/Lower
              4X Week
              Upper

              DB incline chest press: 115s x 4, 95s x 10
              Hoist chest press: muscle round (16) 4,4,4,4,3,2
              Single arm cable flye: 50x15
              Machine divergent rows: 330x9, 255x12
              T-Bar Row: 225x9, 180x13
              HS D-ring pull downs: 360x6, 280x12 / rev. BTN 250x12
              HS pullover: 300x12
              Smith BTN press: 205x8, 185x12
              Single arm HS overhead press: 70 12,10
              Cable rear delt pulls: 50 x15
              Bicep blaster 120x9, 85x15
              Tricep killer 130x12, 112.5x15
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 5/16/19 Upper / Lower
                Lower
                4X Week

                Squat: 315
                Hoist pin loaded single leg press: (12) 2x9
                Hack squat: 380 2x5
                Laying leg curls: (160x4, 145x6, 125x9) / single leg 65x8
                Leg extension: (7) x 15 unilateral / (12) x 20 bilateral / (7) x 16 unilateral
                Standing incline machine calves: 145 7,6
                Standing GMs: 195x12
                Ghetto reverse hypers
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 5/18/19: Upper/Lower
                  4X Week
                  Upper

                  Wide incline chest press: 270 2x7, 210x20
                  HS sitting dip machine: 270 2x12
                  HS shoulder press: 270 8,6 / 220x8
                  DB high pulls: 40 12,10
                  V-grip pulldowns: 240 2x6
                  HS single arm high rows: 100 per side 15
                  DC EZ bar shoulder row: 3 25's and 5 per side 2x12
                  rope push downs: 115x14, 60x20
                  Sitting incline curls:
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 5/19/19: Upper/Lower
                    4x week
                    Lower


                    Abductor: 160 rest pause 13/9/7= 29
                    Adductor: MR 150 4,4,4,4,4,5
                    HS RDL plus shrug: 450 2x8
                    Standing calves:180 2x9
                    leg press: 680 2x10 / 500 x20
                    SS bar squat: 275 2x5
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 5/21/19
                      4x week
                      Chest, shoulders, triceps

                      Smith machine CGBP: 300x3, 255x10
                      Strive chest press: 270 rest pause 37
                      Machine shoulder press: 250 8,5 / rev. Seated 140 12,10
                      Smith machine wide upright rows: 165 rest pause 26
                      Rear cable laterals: 50x10, 40x14
                      Tricep burner: 130x10, 115x13

                      *
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment

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