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  • 11/19/19
    4x week
    Back/biceps/forearms

    HS wheelbarrow rows: 270x12
    DC cable row: 190 2x10
    PJR rows: 95x9
    straight single arm pull downs : 50x12
    Assisted neutral grip pull ups: 100 2x10
    Strive Preacher curls: 90x10 / single arm 35x13
    Reverse ez bar cable curls: 130x15
    Trap bar t-rows: 5plates x 9
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 11/20/19
      Lower
      4x Week

      Nautilus Sitting leg curls: 200x7 / 155x12
      Rack deads: 315x6, 365x4
      Pull throughs: 275 2x10
      Smith RFESS: 155 2x6
      45 degree leg press: 450x20
      45 degree leg press calves: 450x20
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 11/23/19
        4x Week
        Chest, shoulders, triceps

        HS incline chest press: RP 360 10/6/4 ; pec deck WM 150x17
        Kneeling single arm smith shoulder press: 105x10
        Fulcrum laterals: 35x22
        Rolling EZ bar tricep extensions: 110x10

        * floor press
        * high incline smith tricep press
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 11/24/19
          4x Week
          Back and biceps

          Sitting chest supported row/rear delt: MR 210 6x4 x 2
          Single arm lat pull downs: 110x9, 95x9
          EZ bar single arm curls: Tri-set 45
          Smith row: 255 8,10
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 11/27/19
            4X Week
            Chest/shoulders/triceps

            DB incline chest press: 100s x 7, 85s x 12
            Nautilus chest press: muscle round: 225 4,4,4,4,4,8
            Single arm cable flye: 60x18
            Smith BTN press: 205, 185
            Standing HS shoulder press front/back: 60 12/12
            Rear shoulder swings: 75x16
            Pad press: 150x20
            HS tricep ext: 25x12
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 11/28/19
              4x Week
              Back/Biceps

              Rev. Pec deck: muscle round 155 6x4
              rev. BTN Lat pull downs: 200x10, 175x15
              Chest supported row:155x9, 135x10
              EZ bar drag cable curls: 150x20 / rev. 150x9
              Cable single arm rope face pulls: 60x12
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • Happy thanksgiving. Gobble gobble
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 11/30/19
                  4x Week
                  Chest/Shoulder/Triceps

                  Nautilus chest press: RP 245 15/9/7 WM 185x22
                  Rev. HS shoulder press: RP 280 15/9/7 rev. single arm WM 115x25
                  OH plate raise: 45x13
                  Long bar tricep push downs: 100x20
                  High incline deep db tricep ext: 35x16
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 12/1/19
                    4x week
                    Lower

                    Abductor: RP 200 12/7/5 WM 150x20
                    Adductor: MR 185 4,4,4,4,3,2 / WM 135x20
                    Cybex calf press: 290x14, 260x18
                    Precor V squat: 430 2x7
                    Close and low leg press: 220 2x15
                    Dead extensions: 175 2x9
                    single leg curls: 120 16,10
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 12/3/19
                      4X Week
                      Back, biceps, forearms

                      HS divergent rows: per side 205x12, 185x10 / 115x15 wide grip
                      Trap Bar Row: 275x6, 255x9
                      pull downs: 230x12, 190x15
                      DB pullover w/ band: 65x20
                      Cable rear delt pulls: 60x13, 50x15
                      Rope cable curls: 50x18
                      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


                      • Chest, shoulders, triceps
                        4X Week
                        12/5/19

                        Smith decline press: 245x10, 225x15
                        Pec deck: 170x20
                        DB laterals: 40s x 12 plus partials plus swings
                        Strive seated reverse shoulder press: 150x10, 130x15
                        Cable triceps tri-sets: 30
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • Back, Biceps
                          4X Week
                          12/7/19

                          DB cross body hammer curls: 50x15
                          EZ bar rev curls: 75x13
                          Nautilus single arm high rows: 155x11, 125x15
                          Chest supported EZ bar row on HS shoulder press: 245 10,9
                          Trap bar T-rows: 5pl 2x6
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 12/8/19
                            Lower
                            4X Week

                            Squat 245x4, 165
                            single leg press: 100x30
                            Hack squat: 400x7, 180x20
                            Laying leg curls: 135x7, 120x9, 110x12 / 55x7
                            Leg extension: 220x16, 115x25 / unilateral: 70x20
                            Standing smith calves: MR 335 4,4,4,4,4,6 wm: 225x20
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • [
                              12/10/19
                              4x week
                              Chest, shoulders, triceps

                              Smith CGBP: 255x7 / 225x14
                              Strive chest press: 340 rest pause 15/9/5
                              Nautilus shoulder press: 260 4,4,4,4,4,7
                              Smith machine wide upright rows: 185 rest pause 10/6/4
                              Rear cable laterals: 45 MR 6x4, 20x15
                              Deep incline db ext: 35s 16,11
                              Pad press downs: 160x17, 170x10
                              ][/PHP]
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 12/12/19
                                4X Week
                                Back, Biceps

                                Rack pull ups: 45 9,5
                                V-grip pulldowns: 250x10/ WM 190x12
                                DC EZ bar shoulder row: 205 3x6
                                Single arm cable face pulls: 70x9, 35x20
                                Sitting incline hammer curls: 50s x 8, 40s x 12
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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