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  • 7/23/19
    4X Week
    Chest/shoulders/triceps

    DB incline chest press: 100s x 6, 85s x 10, 70s x 12
    Nautilus chest press: muscle round: 200 4,4,4,4,4,8
    Single arm cable flye: 60 x12
    Smith BTN press: 205x4, 185x12, 155x15
    Rear shoulder swings: 60 2x20
    Tricep killer 130x11, 115x14, 100x17
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 7/25/19
      Lower
      4X Week

      Squat 235 6x4
      Nautilus single leg press: 280 14,15
      Hack squat: 370 2x12
      Laying leg curls: MR
      130 4,4,4,4,4,3
      115 6x4
      100 6x4
      single leg 50x10
      Leg extension: 170x17, 185x17 bilateral
      Standing smith calves: MR 315 4,4,4,4,4,6
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 7/26/19
        4x Week
        Upper

        Nautilus chest press: rest pause 220 16/8/5 WM 160x16
        Rev. HS shoulder press: 270x8, 250x15 rev. single arm WM 145x25
        Rev. Pec deck: muscle round 170 6x4
        rev. BTN Lat pull downs: 190x8, 150x15
        Chest supported row:155x7, 125x12
        Single arm Overhead cable tricep ext: 40 15,10
        Facing away single arm cable curls: 40 tri set
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 7/29/19
          4x week
          Lower


          Abductor: 180 rest pause 11/7/5
          Adductor: MR 170 4,4,4,4,4,3
          Rack Deads: 405x5, 285x3
          Sitting calves:135 MR 6x4
          Wide leg press: 380x15
          Smith front squat: 195x12
          Single leg curls/DB RDL
          Last edited by LG1; 08-04-2019, 07:43 PM.
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 7/30/19
            4X Week
            Back, biceps, forearms

            HS divergent rows: per side 205 10,8
            Trap Bar Row: 275x9, 225x12
            pull downs: 210x12, 190x12
            DB pullover: 70x20
            Cable rear delt pulls: 50x15, 45x15
            EZ bar cable curls: 100x15
            Strive preacher curl: 70x15, single arm: 30x10
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 8/1/19
              Lower
              4x Week

              Nautilus Sitting leg curls: 185x12. 190x8 single leg 95x8
              trap bar deads: 405x8, 365x10
              Pull throughs: 260 skipped
              Smith RFESS: 145 2x11
              45 degree leg press: 540x15, 500x15
              45 degree leg press calves: 360 2x15
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • Upper
                4X Week
                8/3/19

                Smith decline press: 235x14, 225x17
                Pec deck: 150 14,12
                DB laterals: 35s 2x16 plus partials
                Strive seated reverse shoulder press: 115x20, 130x14
                Over head single arm extensions (o): 40x25, 45x15
                DB cross body hammer curls: 45 13,12
                Nautilus single arm high rows: 140x14, 115x16
                Chest supported EZ bar row on HS shoulder press: 225 15,12
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 8/4/19
                  4x week
                  Lower

                  Abductor: RP 185 12/8/6
                  Adductor: MR 160 6x4
                  Cybex calf press: 290x12, 230x15
                  Precor V squat:410x9
                  Nautilus pin loaded wide leg press:380x16
                  Smith RDL: 325 2x12
                  Last edited by LG1; 08-07-2019, 10:28 PM.
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 8/6/19
                    4x week
                    Chest, shoulders, triceps

                    Smith machine CGBP: 245x11 / 185x25
                    Strive chest press: 310 rest pause 32
                    Nautilus shoulder press: 245 MR 6x4
                    Smith machine wide upright rows: 185 rest pause 21
                    Rear cable laterals: 25 MR 6x4
                    Tricep burner: 130x12, 115x12, 100x12
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 8/7/19
                      Lower
                      4X Week

                      Squat 245 3x4
                      Nautilus single leg press: 300x12
                      Hack squat: 380x9
                      Laying leg curls: MR 135, 120, 105 single leg
                      Leg extension: 200x15 bilateral, 95x15 unilateral
                      Standing smith calves: MR 315 6x4 twice
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 8/10/19
                        4X Week
                        Upper

                        Nautilus chest press: 220 15/8/6 RP / WM 160x22
                        Strive sitting dip machine: 195x20, 200x15
                        HS shoulder press: 270x6, 230x11 / WM 180x20
                        DB high pulls: 45 2x9
                        V-grip pulldowns: 240 11,8 / WM 150x20
                        DC EZ bar shoulder row: 200 13,12
                        Single arm rope push downs: 90x15
                        Sittingle incline hammer curls: 30s 2x15 / Single arm rope cable curls w/ fat Gripz: 50x15

                        New: single arm overhead tricep extension on incline HS chest press 25s
                        Dead stop laying tricep extensions with KB 35s
                        Banded pullover 15s
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 8/11/19
                          4x week
                          Lower

                          Abductor: 190 rest pause 9/7/4
                          Adductor: MR 175 4,4,4,4,3,2
                          HS RDL plus Shrug: 450 3x6
                          Sitting calves: MR 135 6x4/4,4,4,3,3,3
                          Wide leg press: 380x20
                          Smith front squat: 195x15
                          *
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 8/20/19
                            Lower
                            4x Week

                            Nautilus Sitting leg curls: 190 10,8 / single leg 95x12
                            Floor deads: 385x3 / RDL 225x8
                            Pull throughs: 260
                            Smith RFESS: 145 2x4
                            45 degree leg press: 560x6, 520x8
                            45 degree leg press calves: 380x16, 410x10
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 8/21/19
                              4x week
                              Back/biceps/forearms

                              HS wheelbarrow rows: 270x5, 230x9, 180x12
                              DC cable row: 170x12, 190x7, 150x10
                              PJR rows: 75 2x12
                              straight single arm pull downs : 50x5, 40x9, 30x15
                              Assisted neutral grip pull ups: 110x9
                              Strive Preacher curls: 75x12, single arm 30x10
                              Reverse ez bar cable curls: 100x15
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 8/24/19
                                4x Week
                                Upper

                                HS incline chest press: 360x6, 330x10 / pec deck WM 100x25
                                Kneeling single arm smith shoulder press: 95 10,9
                                Fulcrum laterals: 35 15,12
                                Sitting chest supported row/rear delt: MR 190 4,4,4,4,4,5 / 6x4
                                Single arm lat pull downs: 105x7, 80x14
                                Cable hammer Curls: w/ Fat Gripz 50x15 / reverse grip cable curls: 50x15
                                Rolling EZ bar tricep extensions: 105 2x10 / HS WM: 10x15
                                Smith row: 235 2x9
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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