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  • Deload
    3/20/21
    4x week
    Lower

    Standing single leg curls: 90x6 / 45x15
    Rev. V-Squat: 325x5 / 165x15
    Smith machine split squat: 105x5 / 55x15
    Cable RDL: 340x9 / 170x20
    Pull-throughs: 275x7 / 140x15
    Smith machine calve raises: 195x7 / 100x15
    45* leg press: 315x20
    Nautilus machine crunches: 225x7 / 115x20
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 3/23/21
      4X Week
      Chest/shoulders/triceps

      Nautilus chest press: 265x5 / 140x15
      Low Incline Smith Machine press: 235x5 / 125x15
      Pec Deck: 170x7 / 90x17
      Smith machine BTN press: 185x5 / 95x15
      Cable upright rows: 230x6 / 125x15
      Cable rear laterals: 50x5 / 25x15
      Rope pushdowns: 120x6 / 60x20
      Rope over head ext: 105x5 / 55x20
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 3/24/21
        4x Week
        Back and biceps

        Hammer Strength div. row single arm: 195x5 / 100x17
        V grip pull downs: 230x5 / 120x15
        Smith machine rows: 245x5 / 135x15
        Wide grip smith machine rack deads: 385x5 / 195x15
        straight arm cable push downs: 95x6 / 50x15
        EZ bar rev. Cable curls : 130x5 / 65x20
        Strive preacher curl: 70x8 / 35x20
        Incline rev. Flys: 35s 8 / 20s 16
        Incline swings: 35s 6 / 20s 15
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 3/25/21
          4x week
          Lower

          Bad Girl Machine: 170x7 / 85x15
          Sitting Calves: 95x6 / 50x12
          Sitting leg curls: 170x5 / 95x16
          Leg extensions: 200x7 / 110x15
          Smith machine Squat: 245x6 / 135x15
          HS RDL: 350x5 / 180x14
          Back extension: 80x5 / 40x12
          Abs
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 3/27/21
            4X Week
            Chest/shoulders/triceps

            Strive chest press: 345x6 / 175x16
            Incline DB press: 95s 5 / 50s 15
            *CGBP: 205x5 / 135x20
            *Smith Machine kneeling single arm press: 95x5 / 65x15
            Strive machine shoulder press: 185x5, 95x15 / Rev. 130x5, 65x15
            Seated DB laterals: 30s 8 / 15s 16
            Standing DB partial laterals: 30s 8 / 15s 16
            EZ bar reverse tricep pushdowns: 120x7 / 60x20
            Strive dip machine: 245x7 / 125x20
            Rolling tricep extensions: 95x7 / 45x15
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 3/28/21
              4x Week
              Back and biceps

              Rev. Pec Deck: 170x7 / 90x16
              BTN pull downs: 190x5 / 100x20
              Chest supported DB rows: 95s 5 / 50s 15
              Machine assisted pull ups: 80x6 / 160x15
              Seated single arm cable rows: 100x5 / 50x15
              Rope straight arm push downs: 100x6 / 50x20
              Pinwheel curls : 50s 6 / 25s 15
              Rev. grip single arm cable curls: 60x6 / 30x15
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 3/30/21
                4x week
                Lower

                Good Girl Machine: 185x5 / 95x20
                Calves Press: 210x5 / 105x20
                Laying leg curls: 115x6 / 60x15
                V-Squat: 325x5 / 185x15
                Machine Leg Press: 400x6 / 200x20
                Smith machine RDL: 355x6 / 185x15
                Rev. Hypers / Abs decline crunches:
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 3/31/21
                  4X Week
                  Chest/shoulders/triceps

                  Kneeling decline Cable chest press: 230x8 / 125x20
                  HS incline press: 300x6 / 150x20
                  Fly press: 65s 7 / 35s 15
                  single arm OH cable press: 110x6 / 60x15
                  HS shoulder press: 220x5, 110x15 / Rev. 200x6, 100x15
                  DB upright rows: 60s 6, 30s 15 / DB high pulls: 40s 7, 20s 15
                  Cable single arm bottom-up tricep cable ext: 80x6 / 40x15
                  Dead stop ez bar laying skull crushers: 45s 7 / 25s 15
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 4/1/21
                    4x Week
                    Back and biceps

                    Strive seated row: 270x13, 280x8
                    Nautilus single arm pull downs: 140x9, 110x14
                    Chest supported T-rows: 135x9, 90x12
                    Rack pull ups: 45x10, 35x12
                    Head supported reverse db flye: 25s 15,12
                    Smith machine shrugs: 325x11 / unilateral: 145x15
                    Cable hammer curls : 60 12,9
                    EZ bar rev. curls: 75x9, 55x12
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 4/3/21
                      4X Week
                      Chest/shoulders/triceps

                      Nautilus chest press: 265x7, 215x13
                      Low Incline Smith Machine press: 235 12,8
                      Pec Deck: 170 15,12
                      Smith machine BTN press: 185x8, 145x15
                      Cable upright rows: 230x14, 245x9
                      Cable rear laterals: 50x9, 40x14
                      Rope pushdowns: 120 13,12
                      Rope over head ext: 105 12,10
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 4/4/21
                        4x week
                        Lower

                        Standing single leg curls: 90 10,8
                        Rev. V-Squat: 325x15, 335x10
                        Smith machine split squat: 105 12,11
                        45* leg press WM: 335x30
                        Cable RDL: 340x20
                        Pull-throughs: 275x15
                        Smith machine calve raises: 195 14,13
                        Nautilus machine crunches: 225 12,10
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 4/6/21
                          4x Week
                          Back and biceps

                          Hammer Strength div. row single arm: 195x10, 155x12
                          V grip pull downs: 230x10, 190x12
                          Smith machine rows: 245 10,9
                          Wide grip smith machine rack deads: 385 8,7
                          straight arm cable push downs: 95x10, 75x12
                          EZ bar rev. Cable curls : 130x14, 140x10
                          Strive preacher curl: 70x16, 80x10
                          Incline rev. Flys: 35s 15,12
                          Incline swings: 35s 13,16
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 4/7/21
                            4X Week
                            Chest/shoulders/triceps

                            Strive chest press: 345x15, 350x9
                            Incline DB press: 95s 9, 75s 12
                            *CGBP: 205x15, 215x10
                            *Smith Machine kneeling single arm press: 75 10,12
                            Strive machine shoulder press: 185x12, 190x7 / Rev. 130x9, 105x12
                            Seated DB laterals: 30s 10, 20s 12
                            Standing DB partial laterals: 30s 10, 20s 12
                            EZ bar reverse tricep pushdowns: 120 12,10
                            Strive dip machine: 245x15, 250x9
                            Dead stop ez bar skulls: 50ps 7, 25ps 15
                            Rolling tricep extensions:
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 4/8/21
                              4x week
                              Lower

                              Bad Girl Machine: 170x12, 175x10
                              Sitting Calves: 95x10, 75x12
                              Sitting leg curls: 170x9, 140x12
                              Leg extensions: 200 12,10
                              Smith machine Squat: 245x12, 255x9
                              HS RDL: 350 8,7
                              Back extension: 80x12, 85x10
                              Abs: decline weighted crunches
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 4/10/21
                                4x Week
                                Back and biceps

                                Rev. Pec Deck: 170 12,9
                                BTN pull downs: 190 11,9
                                Chest supported DB rows: 95s 11,6
                                Machine assisted pull ups: 80 12,10
                                Seated single arm cable rows: 100 10,8
                                Rope straight arm push downs: 100x10, 80x12
                                Pinwheel curls : 50s 9, 40s 12
                                Rev. grip single arm cable curls: 60x10, 45x12
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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