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  • 3/1/20
    Lower
    4X Week

    single leg press: 140 2x15
    Hack squat: 180 2x15
    Laying leg curls: 135x5, 120x8, 110x9 / 55x5
    Leg extension: 230x12, 155x20
    Standing smith calves: MR 315 4,4,4,4,4,6 WM: 255x12
    Pull throughs
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 3/3/20
      4X Week
      Back, biceps, forearms

      HS divergent rows: per side 225x9, 185x12 / 125x15 wide grip
      Trap Bar Row: 225 3x4
      pull downs: 250x8, 210x11
      DB pullover w/ band: 75 x 18, 80x12
      Cable rear delt pulls: 60x14, 50x16
      Rope single arm cable curls: 70x9/50x12
      Last edited by LG1; 03-07-2020, 12:23 PM.
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • Chest, shoulders, triceps
        4X Week
        3/5/20

        Smith decline press: 255x6, 240x9, 225x9
        Pec deck: 190x12
        DB laterals: 40s x 12, 30s x 15, 20s x 20
        Strive seated reverse shoulder press: 155x4, 135x8, 115x12
        Cable triceps single arm extension/push downs: 50 9/4, 40 12/6, 30 15/12
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        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • Back, Biceps
          4X Week
          3/7/20

          DB cross body hammer curls: 60 8,6
          Nautilus single arm high rows: 160x9, 135x12
          Chest supported EZ bar row on HS shoulder press: 270x4, 200x9
          Trap bar T-rows: 5pl x 4, 4pl x 12
          Smith wide grip rack deads: 405x4, 315x12
          Single arm rope face pulls:70x18, 80x12
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 3/9/20
            4x week
            Lower


            Abductor: 125 2x15 WM: 165
            Adductor: MR 190 4,4,4,4,3,2 WM: 155x16
            Leg press calves: 230 2x20
            Low&close leg press: 360x20. WM: 230x30
            Smith front/back squat: 185 10/10
            Single leg curls: MR 130 4,4,4,4,3,2 WM: 100x15
            HS RDL: 270x5
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            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • Originally posted by LG1 View Post
              3/10/20

              4x week

              Chest, shoulders, triceps




              Smith CGBP: 255x5 / 235x9

              Strive chest press: RP 370 15/7/5. WM 300x16

              Nautilus shoulder press: RP 270 12/9/7 WM 220x20

              Cable wide upright rows: 140 RP 15/9/6

              Rear cable laterals: 45 MR 3x4. WM 30x15

              HS single arm tricep ext: 30x7, 20x12, 10x20

              Pad press downs: 200 16,12
              Latest
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment



              • 4x week
                Lower


                Good Girl Machine: 130
                Bad Girl Machine: 130
                Sitting Calves: 55
                Calves Press: 150
                Laying leg curls: 90
                Hack Squat: 185
                Rev. Hack Squat: 185
                Machine Leg Press: 240
                HS RDL: 205
                Rev. Hypers / Abs
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 9/22/20
                  4X Week
                  Chest/shoulders/triceps

                  Nautilus chest press: 185
                  Incline Smith Machine press: 155
                  Pec Deck: 100
                  Smith BTN press: 135
                  Cable upright rows: 140
                  Cable rear laterals: 20
                  Rope pushdowns: 60
                  Rope over head ext: 70
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 9/24/20 4x week Lower Bad Girl Machine: 130 11,12 Sitting Calves: 55x12, 65x12 Sitting leg curls: 95x21, 110x14 Leg extensions: 95x15, 110x13 Smith machine Squat: 185 2x10 Trap bar deads: 225x8 Back extension: (bw) Nautilus crunch machine: 155 15,12
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • LG1
                      Senior Member Physique Verified

                      Join Date: Jul 2009
                      Location: Crooklyn
                      Posts: 3,739
                      http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif
                      9/26/20
                      4x Week
                      Back and biceps

                      Rev. Pec Deck: 160x14, 175x10
                      Matrix machine pull downs: 150x15, 160x9
                      Chest supported DB rows: 70 10,8
                      Machine assisted pull ups: 100x13, 90x10
                      Seated one arm cable rows: 72x9, 62x10
                      Rope straight arm push downs: 52 15,12
                      DB chest curls : 25x17, 35x8
                      Rev. grip single arm cable curls: 22x10, 17x10
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • #2464
                        LG1
                        Senior Member Physique Verified

                        Join Date: Jul 2009
                        Location: Crooklyn
                        Posts: 3,740
                        http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif
                        9/27/20
                        4x week
                        Lower

                        Good Girl Machine: 130x15, 135x10
                        Calves Press: 150 14,12
                        Laying leg curls: 90 11,9
                        Hack Squat / Rev. Hack Squat: 185x15/15
                        Machine Leg Press: 240 16,20
                        HS RDL: 205x12, 215x11
                        Pull-throughs: 155x12
                        Rev. Hypers / Abs
                        Last edited by LG1; 09-27-2020, 04:14 PM.
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 9/29/20
                          4X Week
                          Chest/shoulders/triceps

                          Strive chest press: 190x15, 210x15
                          Incline DB press: 65s 12,10
                          CGBP: 185 12,10
                          Smith Machine kneeling single arm press: 65 2x15
                          Strive machine shoulder press: 110x16 / Rev. 70x15
                          Seated DB laterals: 15 2x12
                          Standing DB partial laterals: 25x12
                          EZ bar reverse tricep pushdowns: 50x20, 60x17
                          Strive dip machine: 150 10,12
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 9/30/20
                            4x Week
                            Back and biceps

                            Strive seated row: 210 11,9
                            Nautilus single arm pull downs: 110 2x10
                            Chest supported T-rows: 70 12,9
                            Rack pull ups: bw 2 sets
                            EZ bar pullovers: 25 20,10
                            Cable hammer curls : 35 2x15
                            EZ bar rev. curls: 55 2x9
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 10/1/20
                              4x week
                              Lower

                              Bad Girl Machine: 130x14, 135x11
                              Sitting Calves: 65 12,11
                              Sitting leg curls: 110x19, 125x12
                              Leg extensions: 110 2x15
                              Smith machine Squat: 185 2x12
                              Trap bar deads: 225 2x8
                              Back extension: (bw)
                              Nautilus crunch machine: 155x15, 160x12
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 10/3/20
                                4X Week
                                Chest/shoulders/triceps

                                Matrix chest press: 150 12,9
                                Matrix single arm cable press: 47x15
                                Pec Deck: 100x20, 130x12
                                Matrix shoulder press: 100x16 / Rev. 70x12
                                DB upright rows: 35s 2x12 / DB high pulls: 25x12
                                Matrix sitting tricep pushdowns: 150x15, 160x13
                                Matrix single arm bottom-up tricep cable ext: 22x10, 17x6
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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