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  • 6/27/19
    Lower
    4X Week

    Squat
    Nautilus single leg press: 240 2x15
    Hack squat: 360 2x10
    Laying leg curls: (130x6, 110x8, 90x15) / single leg 50x10
    Leg extension: 140 x 20 bilateral / 95x15 unilateral
    Standing smith calves: 315 4x6
    Standing GMs: 195 2x8
    Ghetto reverse hypers
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 6/29/19
      4x Week
      Upper

      Nautilus chest press: rest pause 215 15/9/4
      Rev. HS shoulder press: 270x7, 230x20 / rev. single arm: 135x20
      Rev. Pec deck: muscle round 170
      rev. BTN Lat pull downs: 190x6, 170x14
      Chest supported row:155x6, 125x11
      Single arm Overhead cable tricep ext: 40x10, 30x20
      Facing away single arm rope cable curls: 30 tri set
      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


      • 6/30/19
        4x week
        Lower


        Abductor: 180 rest pause 9/6/5
        Adductor: MR 160 6x4
        Rack Deads: 405x4, 385x6
        Sitting calves:135x8, 90x14
        Wide leg press: 320x15, 340x12
        Smith front squat: 195x9, 185x12
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 7/2/19
          4X Week
          Back, biceps, forearms

          HS divergent rows: 180 per side x 12, 205x8
          Trap Bar Row: 275x8, 225x12
          pull downs: 210x9, 190x12
          DB pullover: 65x25
          Cable rear delt pulls: 50x12, 40x15
          EZ bar reverse cable curls: 90x16, 100x12
          Strive preacher curl: 70x12, single arm: 20x15
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 7/3/19
            Lower
            4x Week

            Nautilus Sitting leg curls: 155x15, 170x11, single leg 95x10
            trap bar deads: 405x7, 365x9
            Pull throughs: 260 2x12
            Smith RFESS: 145 2x10
            45 degree leg press: 540x10, 500x15
            45 degree leg press calves: 270x18, 320x15
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • Upper
              4X Week
              7/5/19

              Smith decline press: 235x12, 225x12
              Pec deck: 150 12,10
              DB laterals: 35s 2x15 plus partials
              Strive seated reverse shoulder press: 115x7, 95x10
              Over head single arm reverse rope tricep extensions (o): 30 20,19,14
              DB side curls: 40x15, cable facing 40x19
              Nautilus single arm high rows: 140x9, 110x15
              Chest supported EZ bar row on HS shoulder press: 225 10,9
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 7/7/19
                4x week
                Lower

                Abductor: RP 180 11/6/6
                Adductor: MR 165 4,4,4,4,4,2
                Cybex calf press: 290 10,8 / 210x16
                Precor V squat: 410 2x8
                Nautilus pin loaded wide leg press: 340x15, 360x15
                Smith RDL: 325 2x9 / 225x12
                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


                • 7/9/19
                  Lower
                  4X Week

                  Squat 225 6x4
                  Nautilus single leg press: 260 12,15
                  Hack squat: 370 2x10
                  Laying leg curls: MR
                  130 4,4,4,4,3,3
                  110 4,4,4,4,4,5
                  95 4,4,4,4,4,5
                  single leg 50x11
                  Leg extension: 155 x 20 bilateral / 95 x 20 unilateral
                  Standing smith calves: MR 315 4,4,4,4,4,5
                  Standing GMs: 135x10
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 7/10/19
                    4x week
                    Chest, shoulders, triceps

                    Smith machine CGBP: 225x15
                    Strive chest press: 300 rest pause 48
                    Nautilus shoulder press: 245 15,10,10
                    Smith machine wide upright rows: 175 rest pause 29
                    Rear cable laterals: 50x11, 40x15
                    Tricep burner: 130x17, 115x14, 95 x15
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 7/13/19
                      4X Week
                      Upper

                      Nautilus chest press: 215 15,12 / WM 155x20
                      Strive sitting dip machine: 190 15,12
                      HS shoulder press: 270x6, 230x9 / WM 180x16
                      DB high pulls: 40 16,14
                      V-grip pulldowns: 240 10,7 / WM 150x15
                      DC EZ bar shoulder row: 200 12,10
                      rope push downs: 90x10, 70x20
                      Sittingle incline hammer curls: 30s 2x12 / Single arm rope cable curls w/ fat Gripz: 50x15
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 7/14/19
                        4x week
                        Lower

                        Abductor: 185 rest pause 11/7/6
                        Adductor: MR 165 6x4
                        HS RDL plus Shrug: 450 10,6
                        Sitting calves:160x4, 135x7, 115x9
                        Wide leg press: 360 12,10
                        Smith front squat: 195 10,9
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 7/16/19
                          4x week
                          Back/biceps/forearms

                          HS wheelbarrow rows: 360x5, 310x6, 270x10
                          DC cable row: 170x9, 150x11
                          PJR rows: 70 12,14
                          straight single arm pull downs : 50x13, 40x16
                          Strive Preacher curls: 70x20, single arm 25x15
                          Reverse ez bar cable curls: 90x25
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment

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