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  • 10/24/19
    Lower
    4x Week

    Nautilus Sitting leg curls: 190x11 / 135x15
    Floor deads: 315 2x4
    Pull throughs: 260
    Smith RFESS: 155
    45 degree leg press: 560x14, 520x17
    45 degree leg press calves: 410 25,17
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 10/26/19
      4x Week
      Upper

      HS incline chest press: 360x14, 270x19 / pec deck WM 120x25
      Kneeling single arm smith shoulder press: 95x14, 105x9
      Fulcrum laterals: 35x20
      Sitting chest supported row/rear delt: MR 205 6x4 x 2
      Single arm lat pull downs: 110x7, 90x12
      EZ bar rev. Curls 75x9
      Rolling EZ bar tricep extensions: 105x15 / Smith high press: 135x12
      Smith row: 255 2x8
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 10/27/19
        4x week
        Lower

        Abductor: RP 195 11/7/5 WM 140x15
        Adductor: MR 180 4,4,4,4,4,1 / WM 120x20
        Cybex calf press: 290x11, 260x17
        Precor V squat: 410x15
        wide leg press: 420x20
        Dead extensions: 165 2x12
        single leg curls: 110x18
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 10/29/19
          4X Week
          Chest/shoulders/triceps

          DB incline chest press: 100s x 7, 85s x 10, 70s x 14
          Nautilus chest press: muscle round: 220 4,4,4,4,4,9
          Single arm cable flye: 60x15
          Smith BTN press: 205x3, 185x7
          Standing HS shoulder press front/back: 50 15,15
          Rear shoulder swings: 75x15
          push downs: 140x15
          HS tricep ext: 25x9
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 10/31/19
            Lower
            4X Week

            Squat 225 6-4, 155x10
            single leg press: 220x10
            Hack squat: 380x13, 400x6
            Laying leg curls: 135x4, 120x4,110x4 / 55x10
            Leg extension: 220x15 bilateral, 105x20 / unilateral: 55x25
            Standing smith calves: MR 325 6x4, wm: 225x16
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 11/2/19
              4x Week
              Upper

              Nautilus chest press: rest pause 235 15/9/6 WM 170x25
              Rev. HS shoulder press: 280x15 / rev. single arm WM 110x25
              OH plate raise: 45x12
              Rev. Pec deck: muscle round 155 4,4,4,4,3,2
              rev. BTN Lat pull downs: 200x9, 170x15
              Chest supported row:155x8, 135x13
              Single arm Overhead cable tricep ext: 50
              Facing away single arm cable curls: 50 trisets
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 11/3/19
                4x week
                Lower


                Abductor: 195 rest pause 14/8/5 WM: 140x21
                Adductor: MR 180 6x4 WM: 125x25
                Cable Deads: 300x12
                Pull throughs: 260x12
                Sitting calves: MR 140 4,4,4,2,2,2 WM: 90 16-12
                Wide leg press: 430x12
                Smith front squat: 225 2x6
                Single leg curls: 110x19
                Nordic GHR bw x 15
                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


                • 11/5/19
                  4X Week
                  Back, biceps, forearms

                  HS divergent rows: per side 205x10, 185x12 / 115x12 wide grip
                  Trap Bar Row: 275x9, 245x10
                  pull downs: 230x9, 190x9
                  DB pullover w/ band: 60X15
                  Cable rear delt pulls: 60x12, 50x12, 40x12
                  EZ bar (rev.) cable curls: 130x12/12
                  Strive preacher curl: 90x9, single arm: 35x12

                  T-bar row: 180x12
                  Last edited by LG1; 11-09-2019, 01:30 PM.
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 11/07/19
                    Lower
                    4x Week

                    Nautilus Sitting leg curls: 195x12 / 140x20
                    trap bar deads: 405x6, 365x6
                    Pull throughs: 260x15
                    Smith RFESS: 155x13
                    45 degree leg press: 590x6, 540x6
                    45 degree leg press calves: 450 15,10
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • Upper
                      4X Week
                      11/9/19

                      Smith decline press: 245x9, 225x12
                      Pec deck: 130x25
                      DB sitting laterals: 40s x 8 plus partials plus swings
                      Strive seated reverse shoulder press: 150x9, 130x12
                      High Incline deep Over head db extensions: 30s 2x15
                      DB cross body hammer curls: 50x12
                      Nautilus single arm high rows: 155x10, 120x12
                      Chest supported EZ bar row on HS shoulder press: 245x9
                      High incline smith tricep press: 155x12
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 11/10/19
                        4x week
                        Lower

                        Abductor: RP 195 17/8/6, wm: 145x21
                        Adductor: MR 185 4,4,4,3,2,1 / wm: 130x21
                        Cybex calf press: 290x13, 260x17
                        Precor V squat: 430 2x6
                        Nautilus pin loaded wide leg press: 430x15
                        Smith RDL: 335 2x10
                        Standing single leg curl: 110x20
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 11/12/19
                          4x week
                          Chest, shoulders, triceps

                          Smith CGBP: 255x6 / 225x12
                          Strive chest press: 330 rest pause 17/9/6
                          Pec deck: 165x15
                          Smith incline tricep press: 165x15
                          Nautilus shoulder press: 260 4,4,4,4,3,3
                          Smith machine wide upright rows: 185 rest pause 8/6/5
                          Rear cable laterals: 40 MR 6x4
                          Deep incline db ext: 35s x 15
                          Over head plate raises plus shrug: 45x12
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 11/14/19
                            Lower
                            4X Week

                            Squat 225x8, 155x12
                            single leg press: 100x20
                            Hack squat: 400 7,6
                            Laying leg curls: 135x7, 120x7,110x8 / 55x10
                            Leg extension: 220x16, 110x25 / unilateral: 60x12
                            Standing smith calves: MR 325 4,4,4,4,4,6 wm: 225x17
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 11/16/19
                              4X Week
                              Upper

                              Nautilus chest press: 235 15/9/6 RP / WM 175x20
                              Strive sitting dip machine: 250 12,9
                              HS shoulder press: 270x5, 230x13 / WM 200x15
                              DB high pulls: 45s 2x14
                              V-grip pulldowns: 250x9 / WM 180x15
                              DC EZ bar shoulder row: 200 2x15
                              Sitting incline hammer curls: 50s x 7, 40s x 10
                              single arm overhead tricep extension on incline HS chest press 25x16
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 11/17/19
                                4x week
                                Lower


                                Abductor: 200 rest pause 10/6/4 WM: 150x17
                                Adductor: MR 185 4,4,4,3,2,1 WM: 135x15
                                Sitting calves: MR 140 4,4,4,4,3,3 WM: 95x15
                                Wide leg press: 430x20
                                Smith front squat: 225 2x7
                                HS RDL: 450x11, 320x15
                                Single leg curls: 1x15
                                Nordic GHR: 2x AMRAP
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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