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  • 9/21/19
    4x Week
    Upper

    HS incline chest press: 360x12, 330x16 / pec deck WM 120x15
    Kneeling single arm smith shoulder press: 95 2x12
    Fulcrum laterals: 35x16
    Sitting chest supported row/rear delt: MR 200 6x4 x 2
    Single arm lat pull downs: 105x8, 85x8
    Cable hammer Curls: 60x15 / reverse grip cable curls: 60x15
    Rolling EZ bar tricep extensions: 105 2x12
    Smith row: 255 2x6
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 9/22/19
      4x week
      Lower

      Abductor: RP 190 13/9/7 WM 120x25
      Adductor: MR 175 4,4,4,4,4,2 / WM 100x25
      Cybex calf press: 290x9, 260x12, 235x15
      Precor V squat: 410x12
      Nautilus pin loaded wide leg press: 400x20
      Dead extensions: 155x12
      single leg curls: 100x18
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 10/01/19
        4X Week
        Chest/shoulders/triceps

        DB incline chest press: 100s x 5, 85s x 9, 70s x 12
        Nautilus chest press: muscle round: 215 4,4,4,4,4,9
        Single arm cable flye: 60 2x10
        Smith BTN press: 205x4, 185x9, 155x15 / single arm: 50x10
        Standing HS shoulder press front/back: 50 20,20
        Rear shoulder swings: 75 2x12
        Single arm rope push downs: 50 2x12
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 10/3/19
          Lower
          4X Week

          Squat 245x7, 185x8
          single leg press: 200x15
          Hack squat: 380 2x7
          Laying leg curls: 135 3x4, 120 2x4, 110x4 / 50x12
          Leg extension: 215x15 bilateral, 100x15 unilateral
          Standing smith calves: MR 315 4,4,4,4,4,4 / 225x15
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 10/5/19
            4x Week
            Upper

            Nautilus chest press: rest pause 230 14/7/5 WM 165x21
            Rev. HS shoulder press: 270x15 rev. single arm WM 100x30
            Rev. Pec deck: muscle round 150 6x4
            rev. BTN Lat pull downs: 190x12, 170x12
            Chest supported row:155x6, 135x12
            Single arm Overhead cable tricep ext: 45 trisets
            Facing away single arm cable curls: 45 trisets
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 10/6/19
              4x week
              Lower


              Abductor: 190 rest pause 12/9/5 WM: 125x23
              Adductor: MR 175 4,4,4,4,3 WM: 105x22
              Rack Deads: 405x7, 385x8
              Sitting calves:135 MR 6x4 WM: 90x18
              Wide leg press: 420 RP 12/6/4
              Smith front squat: 205 6,8
              Single leg curls: 100x20
              Nordic GHR bw 3x8
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 10/9/19
                4X Week
                Back, biceps, forearms

                HS divergent rows: per side 185x12, 205x7 / 90x15
                Trap Bar Row: 275x8, 235x12
                pull downs: 220x12, 230x8
                DB pullover w/ band: 45 2x15
                Cable rear delt pulls: 60x6, 45x9, 30x15
                EZ bar (rev.) cable curls: 120x10/10
                Strive preacher curl: 80x15, single arm: 35x9
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 10/12/19
                  Lower
                  4x Week

                  Nautilus Sitting leg curls: 190x12 / 130x25
                  trap bar deads: 405x5, 365x8
                  Pull throughs: 260 skipped
                  Smith RFESS: 155x10
                  45 degree leg press: 560x12, 520x16
                  45 degree leg press calves: 410 22,16
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • Upper
                    4X Week
                    10/13/19

                    Smith incline press: 245x6, 225x9
                    Pec deck: 150x16
                    DB laterals: 35s x 20 plus partials plus swings
                    Strive seated reverse shoulder press: 130x12, 140x12
                    Over head single arm extensions (o): 30x30/20/13
                    DB cross body hammer curls: 45x15, 50x9
                    Nautilus single arm high rows: 155x9, 115x12
                    Chest supported EZ bar row on HS shoulder press: 235 2x9
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 10/14/19
                      4x week
                      Lower

                      Abductor: RP 190 13/8/6, 130x21
                      Adductor: MR 175 6x4, 110x22
                      Cybex calf press: 290x12, 260x15, 235x17
                      Precor V squat: 410 2x9
                      Nautilus pin loaded wide leg press: 420x15
                      Smith RDL: 315x12
                      Standing single leg curl: 110x15
                      Last edited by LG1; 10-15-2019, 09:48 PM.
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 10/15/19
                        4x week
                        Chest, shoulders, triceps

                        Decline Smith machine: 245x11 / 225x16
                        Strive chest press: 320 rest pause 17/10/7
                        Nautilus shoulder press: 255 4,4,4,4,4,6
                        Smith machine wide upright rows: 185 rest pause 12/6/4
                        Rear cable laterals: 35 MR 4,4,4,4,4,9
                        Tricep ez bar: 60 trisets
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 10/17/19
                          Lower
                          4X Week

                          Squat 255x6, 155x10
                          single leg press: 200x20
                          Hack squat: 380x12
                          Laying leg curls: 135 2x4, 120 2x4, 110x4 / 55x10
                          Leg extension: 220x12 bilateral, 105x10 unilateral
                          Standing smith calves: MR 325 4,4,4,4,4,5 / 225x15
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 10/19/19
                            4X Week
                            Upper

                            Nautilus chest press: 230 14/8/6 RP / WM 170x20
                            Strive sitting dip machine: 230x15
                            HS shoulder press: 270x5, 230x11 / WM 190x25
                            DB high pulls: 45 2x12
                            V-grip pulldowns: 240x12 / WM 170x15
                            DC EZ bar shoulder row: 200 2x14
                            Machine push downs: 130x12 / HS extensions 25x15
                            Sitting incline hammer curls: 50s x 7, 35s x 15
                            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


                            • 10/20/19
                              4x week
                              Lower

                              Abductor: RP 10/6/4 / WM 135x20
                              Adductor: MR 180 4,4,4,4,3,1 / WM 115x25
                              HS RDL: 450x10 / rev. 290x14
                              Sitting calves: MR 135 6x4 / WM 90x15
                              Wide leg press: 420 10,8,6
                              Smith front squat: 205x10
                              Standing single leg curls: 110x16
                              Nordic GHR bw: 10,8,8
                              Last edited by LG1; 10-25-2019, 06:58 PM.
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 10/22/19
                                4x week
                                Back/biceps/forearms

                                HS wheelbarrow rows: 270x10, 250x12
                                DC cable row: 190 9,8
                                PJR rows: 90x12
                                straight single arm pull downs : 50x11, 40x14
                                Assisted neutral grip pull ups: 110x12, 100x10
                                Strive Preacher curls: 85x15 / single arm 35x10
                                Reverse ez bar cable curls: 120x15, single arm: 40x12
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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