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  • 8/25/19
    4x week
    Lower

    Abductor: RP 190 9/5/3
    Adductor: MR 175 4,4,4,3,2,1
    Cybex calf press: 290x4, 260x5
    Precor V squat: 410 2x8
    Nautilus pin loaded wide leg press: 400 2x10
    Dead extensions: 155 2x8
    single leg curls: 100 2x10
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 8/27/19
      4X Week
      Chest/shoulders/triceps

      DB incline chest press: 100s x 6, 85s x 10, 70s x 12
      Nautilus chest press: muscle round: 205 4,4,4,4,4,9
      Single arm cable flye: 60 2x10
      Smith BTN press: bilateral & unilateral
      Rear shoulder swings: 70 2x15
      Single arm rope push downs: 50 2x12
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 8/28/19
        Lower
        4X Week

        Squat 245 3,4
        Nautilus single leg press: 300 2x8
        Hack squat: 380 2x6
        Laying leg curls: 135x6, 120 3x4, 105 6x4
        Leg extension: 200x15, 215x12 bilateral, 100x12 unilateral
        Standing smith calves: MR 315 6x4
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 8/31/19
          4x Week
          Upper

          Nautilus chest press: rest pause 225 15/8/6 WM 160x20
          Rev. HS shoulder press: 270x10, 250x16 rev. single arm WM 90x25
          Rev. Pec deck: muscle round 150 6x4
          rev. BTN Lat pull downs: 190x9, 160x15
          Chest supported row:155x6, 135x9
          Single arm Overhead cable tricep ext: 45 2x13
          Facing away single arm cable curls: 45 tri set 13,13
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 9/1/19
            4x week
            Lower


            Abductor: 190 rest pause 10/6/4
            Adductor: MR 175
            Rack Deads: 405x6
            Sitting calves:135 MR 6x4
            Wide leg press: 400 2x12
            Smith front squat: 195 15,10
            Single leg curls: 100 2x12
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 9/3/19
              4X Week
              Back, biceps, forearms

              HS divergent rows: per side 205 11,9
              Trap Bar Row: 275x6, 235x9
              pull downs: 220x10, 190x12
              DB pullover w/ band: 45 2x15
              Cable rear delt pulls: 60x6, 45x12
              EZ bar rev. cable curls: 110x15
              Strive preacher curl: 80x12, single arm: 30x15
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 9/5/19
                Lower
                4x Week

                Nautilus Sitting leg curls: 190 10,9 / 110x20
                trap bar deads: 405x4, 365x4
                Pull throughs: 260 skipped
                Smith RFESS: 145x15, 155x9
                45 degree leg press: 560x8, 520x12
                45 degree leg press calves: 410 13,10
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • Upper
                  4X Week
                  9/7/19

                  Smith decline press: 245x7, 225x10
                  Pec deck: 150x15
                  DB laterals: 35s x 17 plus partials
                  Strive seated reverse shoulder press: 130x7, 110x12
                  Over head single arm extensions (o): 45x12, 20x25
                  DB cross body hammer curls: 45 12,10
                  Nautilus single arm high rows: 155x6, 115x10
                  Chest supported EZ bar row on HS shoulder press: 235 2x6
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 9/8/19
                    4x week
                    Lower

                    Abductor: RP 190 11/7/4, 110x20
                    Adductor: MR 175 4,4,4,4,3,2 / 95x15
                    Cybex calf press: 290x9, 260x12, 230x20
                    Precor V squat: 410 2x10
                    Nautilus pin loaded wide leg press: 400 2x14
                    Smith RDL: 335 2x9
                    Standing single leg curl: 100 2x14
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 9/10/19
                      4x week
                      Chest, shoulders, triceps

                      Smith machine CGBP: 245x6 / 205x12
                      Strive chest press: 315 rest pause 15/9/6
                      Nautilus shoulder press: 250 MR 6x4 x 2 rounds
                      Smith machine wide upright rows: 185 rest pause 23
                      Rear cable laterals: 30 MR 4,4,4,4,4,9
                      Tricep burner: 50x10 / 30x15
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 9/11/19
                        Lower
                        4X Week

                        Squat 245/135
                        Nautilus single leg press: 300
                        Hack squat: 380 2x10
                        Laying leg curls: 135 120 105 /55x25
                        Leg extension: 215x15 bilateral, 100x15 unilateral
                        Standing smith calves: MR 315 6x4
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 9/14/19
                          4X Week
                          Upper

                          Nautilus chest press: 225 14/8/5 RP / WM 165x21
                          Strive sitting dip machine: 205 2x12
                          HS shoulder press: 270x4, 230x12 / WM 190x19
                          DB high pulls: 45 2x10
                          V-grip pulldowns: 240 10,6 / WM 170x12
                          DC EZ bar shoulder row: 200 15,12
                          rope push downs: 90x20
                          Sitting incline hammer curls: 50s x 6, 35s x 14
                          single arm overhead tricep extension on incline HS chest press 25x12
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 9/15/19
                            4x week
                            Lower

                            Abductor: 190 rest pause 12/8/5, WM 115x25
                            Adductor: MR 175 4,4,4,4,2,1 / WM 95x20
                            HS RDL plus Shrug: 450x10 / Rev 270x15
                            Sitting calves: MR 135 6x4 / WM 90x15
                            Wide leg press: 400 2x15
                            Smith front squat: 200 2x9
                            Standing single leg curls: 100 2x15
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 9/17/19
                              4x week
                              Back/biceps/forearms

                              HS wheelbarrow rows: 270x9, 230x12
                              DC cable row: 180 14,11
                              PJR rows: 80 2x9
                              straight single arm pull downs : 50x10, 40x12
                              Assisted neutral grip pull ups: 110 12,9
                              Strive Preacher curls: 85x13, single arm 35x12
                              Reverse ez bar cable curls: 120x15, single arm: 40x16
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 9/19/19
                                Lower
                                4x Week

                                Nautilus Sitting leg curls: 190 11,9 / single leg 125x21
                                Floor deads: 315x5 / RDL 225x6
                                Pull throughs: 260
                                Smith RFESS: 155 2x6
                                45 degree leg press: 560x10, 520x14
                                45 degree leg press calves: 410 20,15
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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