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  • 4/11/21
    4X Week
    Chest/shoulders/triceps

    Cable chest press: 230x17, 245x14
    HS incline press: 300x9, 240x13
    Fly press: 65s 15, 70s 12
    single arm OH cable press: 110 12,10
    HS shoulder press: 220x10, 180x12 / Rev. 200x9, 160x15
    DB upright rows: 60s 10, 45s 16 / DB high pulls: 40s 9, 30s 12
    Cable single arm bottom-up tricep cable ext: 80 12,15
    Rolling tricep extensions/PJR: 95 15,10
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 4/13/21
      4x week
      Lower

      Good Girl Machine: 185x10, 150x12
      Calves Press: 210x13, 220x10
      Laying leg curls: 115x9, 90x12
      V-Squat: 325x12, 335x9
      Machine Leg Press: 400 14,10
      Smith machine RDL: 355x10, 365x7
      Rev. Hypers / Abs leg & knee raises
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 4/14/21
        4X Week
        Chest/shoulders/triceps

        Nautilus chest press: 265x9, 215 14,10
        Low Incline Smith Machine press: 245x9, 205 14,9
        Pec Deck: 175x12, 120x15
        Smith machine BTN press: 185x9, 155x10, 135x12
        Cable upright rows: 245x10, 200 12,10
        Cable rear laterals: 50x10, 40x12, 35x12
        Rope pushdowns: 120 14,12,11
        Rope over head ext: 105x10, 70 16,12
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 4/15/21
          4x Week
          Back and biceps

          Strive seated row: 280 11,9 225x13
          Nautilus single arm pull downs: 140 10,7 110x10
          Chest supported T-rows: 135x6, 95 12, 10
          Rack pull ups: 45 10,7 35x10
          Head supported reverse db flye: 25s 17,14,12
          Smith machine shrugs: 325x15, 335x10 / unilateral: 155x10
          Cable hammer curls : 60 14,10,9
          EZ bar rev. curls: 75x10, 55 12,9
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 4/17/21
            4X Week
            Chest/shoulders/triceps

            Strive chest press: 350 12,10,8
            Incline DB press: 95s 9, 75s 13,9
            *CGBP: 215 12,9,8
            *Smith Machine kneeling single arm press: 85x10, 65 15,17
            Strive machine shoulder press: 190x8, 150x12 / Rev. 130x6, 90x12
            Seated DB laterals: 30s 11, 20s 13,10
            Standing DB partial laterals: 30s 10, 20s 13,15
            EZ bar reverse tricep pushdowns: 120x9, 100 10,12
            Strive dip machine: 150 10,12,14
            Rolling tricep extensions: 95 10,7,7
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 4/18/21
              4x week
              Lower

              Standing single leg curls: 90x13, 100x8, 80x10
              Rev. V-Squat: 335x12, 355 9,8
              Smith machine split squat: 115 3x10
              45* leg press WM: 355x30
              Cable RDL: 350x15
              Pull-throughs: 275x20
              Smith machine calve raises: 205 16,12,12
              Nautilus machine crunches: 225x15, 230 12,10
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


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

                Hammer Strength div. row single arm: 195x12, 205x8, 160x12
                V grip pull downs: 230x12, 240x6, 190x10
                Smith machine rows: 245 11,9 195x12
                Wide grip smith machine rack deads: 385x10, 405x6
                straight arm cable push downs: 95x11, 75 14,12
                EZ bar rev. Cable curls : 140x10, 110 12,10
                Strive preacher curl: 80x16, 90x9, 70x12
                Incline rev. Flys: 40s 14,10,8
                Incline swings: 40s 12,15,12
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


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

                  Cable chest press: 245x17, 260 12,9
                  HS incline press: 300 10,9 240x13
                  Fly press: 70s 15,11,9
                  single arm OH cable press: 110x14, 120x8, 100x10
                  HS shoulder press: 220x11, 230x8 / Rev. 200 11,9
                  DB upright rows: 60s 12,10,9 45s 16 / DB high pulls: 40s 10, 30s 12,10
                  Cable single arm bottom-up tricep cable ext: 80 11,7 60x13
                  Dead stop skullz: 50s per side 10, 35s per side 12, 25s per side 15
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 4/22/21
                    4x week
                    Lower

                    Bad Girl Machine: 175x12, 180 10,9
                    Sitting Calves: 95 12,9 75x12
                    Sitting leg curls: 170x9, 140 14,10
                    Leg extensions: 200 13,11 155x15
                    Trap Bar Squat: 255 3x10
                    HS RDL: 360x7, 270x10
                    Back extension: 90 2x9
                    Abs: decline weighted crunches
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


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

                      Rev. Pec Deck: 170x14, 180x8, 140x15
                      BTN pull downs: 190x12, 200x7, 150x15
                      Chest supported DB rows: 95s 9, 75s 12,9
                      Machine assisted pull ups: 80x8, 100 10,8
                      Seated single arm cable rows: 100x12, 110x8, 80x12
                      Rope straight arm push downs: 100 12,7 80x10
                      Pinwheel curls : 50s 11, 40s 12, 35s 11
                      Rev. grip single arm cable curls: 60x11, 45 12,10
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 4/25/21
                        4X Week
                        Chest/shoulders/triceps

                        Nautilus chest press: 265x9, 230 12,9
                        Low Incline Smith Machine press:
                        Pec Deck: 175 15,10 140x10, 120x12
                        Smith machine BTN press:
                        Cable upright rows: 245 12,9 200x12
                        Cable rear laterals: 50 9,7 40x10, 35x10
                        Rope pushdowns: 120 15,13,10
                        Rope over head ext: 105x10, 100x12, 80x18
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 4/28/21
                          4X Week
                          Chest/shoulders/triceps

                          Strive chest press: 355x12, 360x9, 290x15
                          Incline DB press: 95s 10, 75s 13,10
                          *CGBP: 225x9, 185x15, 195x10
                          *Smith Machine kneeling single arm press: 85x12, 90x9, 70x16
                          Strive machine shoulder press: 190x9, 150x13 / Rev. 130x10, 95x15
                          Seated DB laterals: 30s 13,9 20s 15
                          Standing DB partial laterals: 30s 13,12,10
                          EZ bar reverse tricep pushdowns: 120x10, 100 15,12
                          Strive dip machine: 150x15, 160x12, 170x10
                          Rolling tricep extensions: 95 13,10,8
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 4/29/21
                            4x Week
                            Back and biceps

                            Strive seated row: 280x12, 290x7, 230x13
                            Nautilus single arm pull downs: 140x12, 150x8, 110x12
                            Chest supported T-rows: 135x12, 145x7, 100x12
                            Rack pull ups: 45 11,8 35x10
                            Head supported reverse db flye: 30s 15, 35s 10, 25s 15,14
                            Smith machine shrugs: 335x12, 345x9, 275x12 / unilateral: 155x12
                            Cable hammer curls : 65x10, 50 12,10
                            EZ bar rev. curls: 75 12,9 55x12
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 5/1/21
                              4X Week
                              Chest/shoulders/triceps

                              Cable chest press: 260x16, 275 12,10
                              HS incline press: 300 11,9 240x15
                              Fly press: 75s 11,10,8
                              single arm OH cable press: 120 10,9 100x13
                              HS shoulder press: 230x9, 180x11 / Rev. 200 12,9
                              DB upright rows: 60s 14, 65s 10 45s 13,10 / DB high pulls: 40s 12,9 30s 12
                              Cable single arm bottom-up tricep cable ext: 80 14,8 60x15
                              Dead stop skullz: 50s per side 8, 35s per side 15,10
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 5/2/21
                                4x week
                                Lower

                                Standing single leg curls: 100x12, 110x9, 80 12,9
                                Rev. V-Squat: 355x12, 365x9, 275 12,11
                                Smith machine split squat: 115 12,11,10,9
                                45* leg press WM: 365x30
                                Cable RDL: 350x20
                                Pull-throughs: 290x15
                                Smith machine calve raises: 225 10,11,12,13
                                Nautilus machine crunches: 235 14,12,10,9
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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