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  • LG1
    Senior Member Physique Verified

    Join Date: Jul 2009
    Location: Crooklyn
    Posts: 3,772
    http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif
    11/3/20
    4x Week
    Back and biceps

    Hammer Strength div. row single arm: 135x14, 145x10
    V grip pull downs: 175x15, 180x9
    Smith machine rows: 205 2x10
    Wide grip smith machine rack deads: 275x9, 295x7
    Rack pull ups: bw 16,10
    straight arm cable push downs: 75 2x12
    EZ bar rev. Cable curls : 85x16, 90x14
    Strive machine single arm curls: 35 12,10
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 11/4/20
      4X Week
      Chest/shoulders/triceps

      Nautilus chest press: 200x15, 215x10
      Incline Smith Machine press: 195 8,7
      Pec Deck: 125x15, 130x10
      Smith machine BTN press: 145 2x10
      Cable upright rows: 155x20, 170x15
      Cable rear laterals: 30x17, 35x12
      Rope pushdowns: 70x21, 80x12
      Rope over head ext: 75x17, 80x12
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 11/5/20
        4x week
        Lower

        Bad Girl Machine: 150 10,9
        Sitting Calves: 80 3x10
        Sitting leg curls: 145 10,9
        Leg extensions: 160x14, 170x12
        Smith machine Squat: 205 12,10
        HS RDL: 305x9, 295x7
        Back extension: 25 2x13
        Nautilus crunch machine: 175 12,10,9
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 11/7/20
          4x Week
          Back and biceps

          Rev. Pec Deck: 190 12,10
          Matrix machine pull downs: 175x12, 180x9
          Chest supported DB rows: 75s 14,11
          Machine assisted pull ups: 70x12, 60x9
          Seated single arm cable rows: 77x12, 82x10
          Rope straight arm push downs: 57x17, 62x12
          DB chest curls : 35 11,9
          Rev. grip single arm cable curls: 22x15, 27x9
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 11/8/20
            4x week
            Lower

            Good Girl Machine: 160 17,11
            Calves Press: 175 3x12
            Laying leg curls: 105 11,9
            Hack Squat / Rev. Hack Squat: 235 10/10
            Machine Leg Press: 310 15,20
            HS RDL: 265 2x8
            Pull-throughs: 230 15,12
            Rev. Hypers / Ab
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 11/10/20
              4X Week
              Chest/shoulders/triceps

              Strive chest press: 250x18, 270x12
              Incline DB press: 75s 10,9
              CGBP: 205x11, 215x8
              Smith Machine kneeling single arm press: 85 2x12
              Strive machine shoulder press: 130x19 / Rev. 90x14
              Seated DB laterals: 20 2x16
              Standing DB partial laterals: 25x17
              EZ bar reverse tricep pushdowns: 80x17, 90x13
              Strive dip machine: 170 15,12
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 11/11/20
                4x Week
                Back and biceps

                Strive seated row: 220x13, 230x10
                Nautilus single arm pull downs: 120x12, 125x10
                Chest supported T-rows: 85x13, 90x10
                Rack pull ups: bw 16,10
                EZ bar pullovers: 40 2x15
                Smith machine shrugs: 195x12, 205x12 / unilateral: 95x15
                Cable hammer curls : 45 15,12
                EZ bar rev. curls: 65 2x10
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • #2513
                  LG1
                  Senior Member Physique Verified

                  Join Date: Jul 2009
                  Location: Crooklyn
                  Posts: 3,780
                  http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif
                  11/14/20
                  4X Week
                  Chest/shoulders/triceps

                  Matrix chest press: 155 2x12
                  Matrix single arm OH cable press: 52 2x12
                  Pec Deck: 150 14,12
                  Matrix shoulder press: 135x15 / Rev. 85x15
                  DB upright rows: 45s 2x10 / DB high pulls: 25s 20,15
                  Matrix sitting tricep pushdowns: 190 15,12
                  Matrix single arm bottom-up tricep cable ext: 27 20,14
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 11/17/20
                    4x Week
                    Back and biceps

                    Hammer Strength div. row single arm: 145x14, 155x11
                    V grip pull downs: 180x12, 190x11
                    Smith machine rows: 215 2x9
                    Wide grip smith machine rack deads: 295x9, 315x7
                    Rack pull ups: 25lbs 10,8
                    straight arm cable push downs: 75 15,16
                    EZ bar rev. Cable curls : 95x15, 100x12
                    Strive machine single arm curls: 35 13,11
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 11/18/20
                      4X Week
                      Chest/shoulders/triceps

                      Nautilus chest press: 215x15, 220x10
                      Incline Smith Machine press: 195x12, 205x8
                      Pec Deck: 130x16, 140x10
                      Smith machine BTN press: 145x12, 155x10
                      Cable upright rows: 170x16, 185x10
                      Cable rear laterals: 35 15,12
                      Rope pushdowns: 80x16, 90x11
                      Rope over head ext: 80x16, 90x12
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 11/19/20
                        4x week
                        Lower

                        Good Girl Machine: 165 11,9
                        Calves Press: 180 3x10
                        Laying leg curls: 105 11,9
                        Hack Squat / Rev. Hack Squat: 245 12/12
                        Machine Leg Press: 320 2x12
                        HS RDL: 275 2x7
                        Pull-throughs: 230 2x16
                        Rev. Hypers / Abs
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 11/21/20
                          4x Week
                          Back and biceps

                          Rev. Pec Deck: 195x14, 200x12
                          Matrix machine pull downs: 180x13, 190x9
                          Chest supported DB rows: 80s 12,10
                          Machine assisted pull ups: 60 11,9
                          Seated single arm cable rows: 82 2x10
                          Rope straight arm push downs: 62x17, 67x12
                          DB chest curls : 35 12,9
                          Rev. grip single arm cable curls: 27 12,9
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 11/23/20
                            4x week
                            Lower

                            Bad Girl Machine: 155 12,11,10
                            Sitting Calves: 80 11,10,9
                            Sitting leg curls: 150 10,8,7
                            Leg extensions: 175 12,11,10
                            Smith machine Squat: 215 2x12
                            HS RDL: 325 8,6
                            Back extension: 35 2x8
                            Nautilus crunch machine: 185 16,14,12
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • #2520
                              LG1
                              Senior Member Physique Verified

                              Join Date: Jul 2009
                              Location: Crooklyn
                              Posts: 3,788
                              http://www.ironaddicts.com/forums/images/reputation/reputation_pos.gif
                              11/25/20
                              4x Week
                              Back and biceps

                              Strive seated row: 235 12,10
                              Nautilus single arm pull downs: 130 10,8
                              Chest supported T-rows: 95x13, 100x10
                              Rack pull ups: 25 12,9
                              EZ bar pullovers: 40 2x20
                              Smith machine shrugs: 215x12, 225x12 / unilateral: 105x15
                              Cable hammer curls : 50 15,10
                              EZ bar rev. curls: 65 12,11
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 11/24/20
                                4X Week
                                Chest/shoulders/triceps

                                Strive chest press: 270x14, 280x12
                                Incline DB press: 75s 13,10
                                CGBP: 215 10,9
                                Smith Machine kneeling single arm press: 90 10,9
                                Strive machine shoulder press: 140x17 / Rev. 95x14
                                Seated DB laterals: 20 20,16
                                Standing DB partial laterals: 25x20
                                EZ bar reverse tricep pushdowns: 90x16, 95x12
                                Strive dip machine: 175 14,12
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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